Announcements
2025… Here we come!
*EVENTS:
WODAPALOOZA is Jan, 24th – 26th in Miami. If you’ve never been to this event, you should definitely go. We have a few athletes who are competing on a team & in the Gauntlet.. stay tuned for more info! Visit StubHub.com to buy your tickets.
BroYoga – Sat, January 25th @ 11:15am
WEEK AT A GLANCE: This week starts our 1RM lifts (alt. will be offered)
Monday, 1/6 – (15) 1RM (or 3RM) Back Squat / (12) 3 Rounds For Time
Tuesday, 1/7 – (10) BB Cycling: Clean & Jerk / (15) 10RFT *Courtesy of PRVN Fitness –
WOD 1 (PRVN Community Throwdown)
Wednesday, 1/8 – (15) BB Complex: Shoulder to OH / (12) AMRAP
Thursday, 1/9 – (30) ACTIVE RECOVERY
Friday, 1/10 – (30) 6 Rounds For Time / (Remaining Time) BB Complex: Snatch
Saturday, 1/11 – (30) 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
Back Squat (Weight)
A/B Clock: 30
(15) 1RM Back Squat
Work up to a 1RM Back
Squat (5-5-3-3-2-1…)
SCALE DOWN:
3RM Back Squat
STRENGTH ALTERNATIVE:
(15) AMRAP
12 Back Squats (ground)
16 Strict Ring Rows
12/9 Cal (any) Machine
24 ABMAT BF Sit Ups
3:00 Transition into
the B Workout…
Running, DB Front Squats, and Box Jump Overs (Time)
(12) 3 Rounds For Time /
Goal: Sub 10
Competitor:
400 M RUN (ea. round)
21-15-9
2 DB FRONT SQUATS 50/35
BOX JUMP OVER’S “24/20
Rx:
45/25 DB’s * “24/20” BOX
Performance:
35/20 DB’s * “24/20” BOX
Modifications:
DB Front Squats:
Scale the load or
Air Squats
Box Jump Over’s:
Scale the Box height
or jump onto stacked
BP’s or Alt. Step Up
& Over’s.