Announcements
Happy New Year Members, We are looking forward to spending 2025 with you! Our holiday schedule has been updated in Wodify. Please do not come to the gym without a reservation. Reserve your classes soon!
*EVENT: BroYoga – Sat, January 4th @ 11:15am
WEEK AT A GLANCE: We will 1RM starting the week of 1/6
Monday, 12/30 – (15) 3R “1 Sec Pause” Back Squat / (12) AMRAP
Tuesday, 12/31 – (25) HAPPY NEW YEAR – PARTNER WOD
Wednesday, 1/1 – We are closed on New Years Day.
Thursday 1/2 – (16) E2MOM x 8R / (16) For Time
Friday, 1/3 – (30) 5 Rounds For Time
Saturday, 1/4 – (27) 4 Rounds For Time
Support: Aida (754)-204-5168/info@crossfitlpf.com or Heather 954-296-1693/heather.cflpf@gmail.com
during normal business hours – Mon – Fri 9am – 7pm & Sat 9am – 12N.
Crossfit LPF – CrossFit
DB HPC & Jerk, Toes to Bar, Deadlifts, and Machine Work (Time)
(32) 5 Rounds For Time /
Goal: Sub 23
Rest :90 Sec B/T Rounds.
Perform all 7 reps of the
HPCJ on one arm before
switching. Deduct the
6:00 of Rest from your
overall time.
Competitor:
7/7 DB HANG POWER CJ 50/35
10 TOES TO BAR
7 DEADLIFTS 275/185
RD 1: 200 M RUN
RD 2: 12/9 CAL ECHO BIKE
RD 3: 250/200 M ROW
RD 4: 500/400 M BIKE ERG
RD 5: 250/200 M SKI ERG
Rx: 50/35 DB * 245/165
ECHO/ROW/BIKE ERG/SKI/RUN
Performance:
35/20 DB +/- * 155/105 +/-
ROW/BIKE ERG/SKI/RUN/ECHO
HANGING KNEE RAISES
Modifications:
HP Clean & Jerk:
Lighten the load.
Toes to Bar:
Scale up to TTB
(Ring) attempts
or Toes to Rig.
Deadlifts: Scale
the load or switch
to KB Deadlifts.
Run / Machine:
Parking Lot
Run or KB FC *
Scale the work
as needed. Chat w/
your coach!