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
Running, Snatches, Lunges, and Box Jump Overs (Time)
For time
Goal:
Competitor:
800 M RUN
24 SA ALT DB HANG POWER SNATCH 50/35
20 ALT PISTOL SQUATS
16 BOX JUMP OVERS 30/24
400 M RUN
20 SA ALT DB HANG POWER SNATCH
16 ALT PISTOL SQUATS
12 BOX JUMP OVERS
200 M RUN
16 SA ALT SA DB HANG POWER SNATCH
12 ALT PISTOLS SQUATS
8 BOX JUMP OVERS
Rx: 50/35 DB, 24/20″ BOX
24-18-12 JUMPING LUNGES
Performance: 35/20 DB, 24/20″ BOX
24-18-12 JUMPING LUNGES
Snatch Balance and Overhead Squats (Weight)
Work up to moderately heavy set and complete 3 sets at that weight of:
1 SNATCH BALANCE + 3 OVERHEAD SQUAT
This is not a max, work on form, once you get to a moderately heavy set, stay there for 2 more sets