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
Machine Work (Time)
(34) Machine Work /
Goal: Sub 27
*Partner WOD – You go,
I go (except for the BFSU)
Split meters & calories
any way.
GROUP 1:
*25 SYNCHRO WB
SIT UPS
1000/800 M ROW
50/40 CAL ECHO BIKE
1000/800 M SKI ERG
2000/1600 M BIKE ERG
*25 SYNCHRO WB
SIT UPS
500/400 M ROW
25/20 CAL ECHO BIKE
500/400 M SKI ERG
1000/800 M BIKE ERG
*25 SYNCHRO WB
SIT UPS
GROUP 2: SKI/BIKE ERG/ROW/ECHO BIKE
Competitor: 30/20 WB
Rx: 20/14 WB
Performance: 14/12 WB
Modifications:
Scale the machine
work as needed. Chat
w/your coach.