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
Snatches, Pull Ups, Push Ups, Air Squats, and Running (Time)
(30) For Time /
Goal: 25
* 400 M RUN
3 ROUNDS
7 POWER SNATCHES 115/75
5/3 STRICT PULL UPS
10 PUSH UPS
15 AIR SQUATS
*400 M RUN
2 ROUNDS
7 POWER SNATCHES 135/95
5/3 STRICT PULL UPS
10 PUSH UPS
15 AIR SQUATS
*400 M RUN
1 ROUND
7 POWER SNATCHES 155/105
5/3 STRICT PULL UPS
10 PUSH UPS
15 AIR SQUATS
*400 M RUN
Rx: 5/3 BANDED STRICT
PULL UPS (M: red /
W: Orange) OR 5 C2B
PULL UPS
95/65 115/75 * 135/95
Performance: 5 PULL UPS OR/
7 JUMPING PULL UPS
75/55 95/65 * 115/75
Modifications:
Running: 200 M,
Parking Lot Run
(Farmers Carry),
500/400 M Row
or 1000/800 M
Bike Erg
Power Snatches:
Scale the load or
perform Hang Power
Snatches or 12 Alt.
Power Snatches
Pull Ups: 12 Strict
Ring Rows
Push Ups: Knees
Air Squats: Partial Squats