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
Deadlift (Weight)
Work up to a 1 Rep Max Deadlift:
5-5-3-3-2-1….
Jump Rope, SDLHP, and Dips (AMRAP – Rounds and Reps)
(12) AMRAP
Goal:
Competitor:
48 DOUBLE UNDERS
12 SUMO DEADLIFT HIGH PULL 115/75
M: 1 RMU + 5 RING DIPS X 2
F: 1 RMU + 3 RING DIPS X 2
Rx:
48 DOUBLE UNDERS
12 SDLHP 95/65
12/9 RING DIPS
Performance:
64 SINGLE UNDERS
12 SDLHP 75/55+/-
15 BOX DIPS