Announcements
The 2025 CrossFit Open is February 29th – March 18th. Go to games.crrossfit.com to sign-up. ALL LEVELS WELCOME!
Search: The CrossFit Open explained & What is the CrossFit Open to learn more – ONLY $20!
*BroYoga – Sat, February 8th @ 11:15am
WEEK AT A GLANCE:
Monday, 2/3 – (30) For Time
Tuesday, 2/4 – (12) :90 Sec On / :30 Off x 6R / (15) 5×1 Clean & Jerk Complex
Wednesday, 2/5 – (30) For Time
Thursday, 2/6 – (30) For Time – ACTIVE RECOVERY
Friday, 2/7 – (15) 3R Pause Back Squats / (10) AMRAP
Saturday, 2/8 – (30) HYROX Style PARTNER WOD
Contact us (weekdays): Aida 754-204-5168 / Heather: 954-296-1693. Note: The office is closed Sat, 12N – Mon, 9AM.
Email us: info@crossfitlpf.com / heather.cflpf@gmail.com (weekends). Thank You!
Crossfit LPF – CrossFit
Paused Back Squat (Weight)
A/B Clock: 28
(15) Work Up to a 3 rep
heavy (1 Sec Pause) Back
Squat (rack) for the day.
Add weight based on
feel. Partner up!
SCALE DOWN: 3 rep heavy
traditional Back Squat.
STRENGTH ALTERNATIVE:
3R or AMRAP
25 Dubs or 75 Singles
20 Air Squats
25 Dubs or 75 Singles
20 Alt. Lunges (no weight)
1:00 Plank Hold (elbows)
9/7 Cal (any) machine
3:00 transition into the
B workout…
Hops, DB Power Cleans, DB Front Squats, and HSPU (AMRAP – Rounds and Reps)
(10) AMRAP /
Goal: 4R-6R+
Competitor:
12 LAT HOP OVER (2) DB’s
9 (2) DB POWER CLEANS 50/35
6 (2) DB FRONT SQUATS
3-6-9-12-15 & so on…
D-HAND STAND PUSH UPS
M: 45×2 BP’s / F: 35×2 BP’s
Rx: 45/25 DB
HANDSTAND PUSH UPS
Performance: 35/20 DB
(2) DB PUSH PRESS
Modifications:
Bar Hop Over: Step Over’s
DB Power Cleans: Scale
the load
DB Front Squats: Scale
load or perform Air Squats
HS Push Ups: Scale up
to any number of HSPU
(Rx, Box or Ground Pike
Push Ups) or Seated BP
Strict Press (lap to OH
= 1)