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 – (30) 6 Rounds For Time / (Remaining Time) BB Complex: Snatch
Thursday, 1/9 – (30) ACTIVE RECOVERY
Friday, 1/10 – (15) BB Complex: Shoulder to OH / (12) AMRAP
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
C & J BB Cycling (Weight)
A/B Clock: 30
(10) EMOM /
Goal: Complete ea. set UB
“BB Cycling”
Power Clean & Push Jerk
(progressively loading)
Note: “C” and “Rx” athletes
must perform the workout
as prescribed and unbroken.
Clips are required. * Watch
the BB Cycling Video below 👇
COMPETITOR: UB
#135/95 x7x3:00
#155/110 (105) x5x3:00
#185/130 (125) x3x4:00
RX:
#115/75 x7x3:00
#135/95 x5x3:00
#155/110 (105) x3x4:00
PERFORMANCE:
#95/65+ (#75/45) x7x3:00
#115/75+ (#85/55) x5x3:00
#135/95+ (#95/65) x3x4:00
SCALE DOWNS:
Ok to stay at a weight for
the entire EMOM or add
based on feel – perform
4-6 reps every minute on
the minute. MOD: Clean
& Jerk (any style).
STRENGTH ALTERNATIVE:
(10) AMRAP
11 Clean & Jerks
(any style: DB’s or BB)
22 Hop Over’s
Parking Lot Run
44 Crunches
(any style)
3:00 transition into
the B workout…
Jump rope and Devil Presses (Time)
(17) 10 Rounds For Time /
Goal: Sub 15
Courtesy of “PRVN Fitness”
WOD 1 – PRVN Community Throwdown
Rx:
32 DOUBLE UNDER’S
8 ALT S/A DEVIL PRESS 50/35
Performance:
32 SINGLE UNDER’S
8 ALT S/A DEVIL PRESS 35/25
Modifications:
Dubs: Scale up
to any number
of Dub attempts
or a mix of Dubs/
Singles.
Devils Press:
Scale the load
or perform Up /
Down + DB Power
or Hang Power
Snatches.