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!
*FRIDAY NIGHT LIGHTS – Week 1 (2/28) Potluck Social & WOD, Join Us (5pm-8pm)
*BroYoga – Sat, March 1st @ 11:15am
WEEK AT A GLANCE:
Monday, 2/17 – (18) For Time (Train Station – Courtesy of Monster Games / (Remaining time) 3 Rep Front Squats
Tuesday, 2/18 – (12) Shoulder to OH Complex (rack) / (15) AMRAP
Wednesday, 2/19 – (12) 5 Rep (:90 Sec EMOM) Sumo Deadlift / (15) AMRAP
Thursday, 2/20 – (35) ACTIVE RECOVERY (Partner Style)
Friday, 2/21 – (19) CF Open (week 1) Workout: (10) 15.1 & (9) 15.1a
Saturday, 2/22 – (35) For Time – 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
Sumo Deadlift (Weight)
A/B Clock: 30
(12) Every :90 Sec X 8 Sets
Work up to a 5 Rep
heavy “Floor Pause”
Sumo Deadlift for the
day. Add weight
based on feel. Partner
up!
SCALE DOWN:
5 rep Traditional
Deadlift (floor
pause is optional).
STRENGTH ALTERNATIVE:
3R or AMRAP
15 Deadlifts
30 Hop Over’s
9/7 Calorie Echo Bike
P-Lot Farmers Carry
(2) DB’s
3:00 Transition
into the B workout…
Workout (AMRAP – Rounds and Reps)
(15) AMRAP /
Goal: 3R-5R+
Shuttle Run: Pilar
to Pilar (cone to cone)
& back = 1 Rep. Add 1
Rep ea. round. Ex. Rd
1 is 5, Rd 2 is 6, Rd 3
is 7, etc.
Competitor:
M: 2 LEGLESS ROPE CLIMBS
F: 1 LEGLESS/1 ROPE CLIMB
12 KB SWINGS 70/53
9 KB GOBLET SQUATS
5-6-7, etc. SHUTTLE RUNS
Rx:
5-6-7, etc. SHUTTLE RUNS
12 KB SWINGS 53/35
9 KB GOBLET SQUATS
2 ROPE CLIMBS
Performance:
12 RING ROWS
12 KB SWINGS 35/25
9 KB GOBLET SQUATS
5-6-7, etc. SHUTTLE RUNS
Modifications:
Rope Climbs: Scale
up to 1 Rx Rope
Climb or partial
or 2 (1) Knot R.C.
or 3 Sit to Stand R.C.
KB Swings:
Scale the load
or perform
Russian Swings.
Goblet Squats:
Scale the load or
perform Air Squats.
Shuttle Runs:
3/2-4/3-5/4 Bike Erg