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
Toes to Bar, Burpees, and Thrusters (AMRAP – Rounds and Reps)
(9)AMRAP
Goal:
PRVN Community Throwdown Workout #3
Courtesy of “PRVN Fitness”
Rx:
3* TOES TO BAR
6 LAT BURPEES OTB
9 THRUSTERS 95/65
*TTB INCREASES BY 3 REPS.
RD 1: 3 TTB, RD 2: 6 TTB, RD 3 9 TTB ETC.
Performance:
75/55 BB, HANGING KNEE RAISES
*HKR ALSO INCREASE BY 3 REPS EA. RD
GO DIRECTLY INTO WORKOUT #3B
Clean (Weight)
(6:00 Window)
ESTABLISH A 3-REP MAX CLEAN
*CAN BE POWER OR SQUAT. MUST BE TOUCH AND GO, WITHOUT RESTING BAR ON THE GROUND
Running and Machine Work (Calories)
(11) 3 MIN ON 1 MIN OFF X 3
Goal:
A: 200 M RUN
ME CAL SKI ERG
B: 200 M RUN
ME CAL BIKE ERG
C: 200 M RUN
ME CAL ECHO BIKE
Group 2: B/C/A
Group 3: C/A/B