Announcements
Friendly Reminder, The office is closed Sat, 12N – Mon, 9AM. Email us: info@crossfitlpf.com
/ heather.cflpf@gmail.com on the weekends and we will reply back on Monday.
CONGRATS to our WZA competitors for their * A L L O U T E F F O R T * this weekend…
and our Tipsy Turtle 5K Runners! We are so proud of all of you!
SAVE THE DATE! The 2025 CrossFit Open is Feb 27th – March 17th. Go to games.crossfit.com to sign-up –
All Levels Welcome… only $20.
SAVE THE DATE! BroYoga – Sat, February 8th @ 11:15am
WEEK AT A GLANCE: This is our last week of 1RM lifts. Over the next 3 months,
we will continue to strength train but will focus a bit more on Olympic Weightlifting!
Monday, 1/27 – (15) 1RM Front Squat / (12) For Time
Tuesday, 1/28 – (15) AMRAP / (12) 3R Push Jerk (rack)
Wednesday, 1/29 – (15) 5×3 Sumo Deadlift / (10) AMRAP
Thursday, 1/30 – (30) ACTIVE RECOVERY
Friday, 1/31 – (12) Heavy Snatch BB Complex / (15) 5R For Time
Saturday, 2/1 – (30) “Bring a Friend Day – Partner WOD” For Time
Crossfit LPF – CrossFit
Front Squat (Weight)
A/B Clock: 30
(15) 1RM Front Squat
Work up to a 1RM Front
Squat (5-5-3-3-2-1…)
SCALE DOWN:
3RM Front Squat
STRENGTH ALTERNATIVE:
(15) AMRAP
12 Front Squats (ground)
16 Strict Ring Rows
12/9 Cal (any) Machine
24 ABMAT BF Sit Ups
3:00 Transition into
the B Workout…
Squats, Lunges, Pull Ups, and Toes to Bar (Time)
(12) For Time /
Goal: Sub 11
*BB work is from
the ground.
Competitor:
24-18-12
BACK SQUATS 155/105
18-15-12
C2B PULL UPS
*Directly into…
24-18-12
REVERSE LUNGES 115/75
18-15-12
TOES TO BAR
Rx:
135/95 * 95/65
PULL UPS/TOES TO BAR
PERFORMANCE:
95/65+ * 75/55+/-
JUMPING PULL UPS /
HANGING KNEE RAISES
Modifications:
Back Squats:
Scale the load
or perform 2 DB
Front Squats or
1 DB Goblet Squats.
Pull Ups: Scale
up to any # of
Rx Pull Ups or
a mix (Rx /
Jumping.
Reverse Lunges:
Scale the load or
perform 2 (1) DB
Lunges (any style),
or use no weight
or hold onto Rings
for support.
Toes to Bar:
Scale up to any #
of Rx TTB (Rings) or
a mix TTB (Rings) &
Hanging Knee raises
or Toes to Rig.