Announcements
Join us for our annual Friday Night Lights “CF Open 25.1” Potluck Social (2/28 * 5-8PM).
Go to games.crrossfit.com to sign-up. ALL LEVELS WELCOME. Bring a dish, bring a friend!
$10 COLD PLUNGES provided by Ice Wellness Lounge, so come chill with us!
*BroYoga – Sat, 3/1 @ 11:15am – True Made & SwiftySipJuices will be promoting!
WEEK AT A GLANCE:
Monday, 2/24 – (12) 3R For Time / (15) / 5 Rep Back Squat
Tuesday, 2/25 – (30) 5 Intervals For Time / (Remaining Time) Snatch Complex
Wednesday, 2/26 – (12) Strict Press / (15) 6R For Time
Thursday, 2/27 – (35) ACTIVE RECOVERY
Friday, 2/28 – CF Open (WK1) 25.1 TBA on Thursady @ 3pm via CF Games site or CF YouTube channel
Saturday, 3/1 – Sat WOD will depend on the 25.1 Open announcement (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
Thrusters, Pull Ups, and Machine Work (Time)
(12) 3 Rounds For Time /
Goal: Sub 9
Competitor:
21 THRUSTER’S 95/65
9-6-3 RING MU
OR 9-7-5 BAR MU
RD1: 12/9 CAL ECHO BIKE
RD2: 21/17 CAL ROW
RD3: 15/12 CAL SKI ERG
Rx:
21 THRUSTER’S 95/65
15-12-9 C2B PULL UPS
RD1: 21/17 CAL ROW
RD2: 15/12 CAL SKI ERG
RD3: 12/9 ECHO BIKE
Performance:
21 THRUSTER’S 75/55
15-12-9 PULL UPS
OR 18-15-12 J-PULL UPS
RD1: 15/12 CAL SKI ERG
RD2: 12/9 CAL ECHO BIKE
RD3: 21/17 CAL ROW
Modifications:
Thruster’s: Scale
the load or or use
2 DB’s.
Pull Ups: Scale the
reps or perform
24-21-15 Strict Ring
Rows.
Machine Work:
Adjust the work as
needed. Chat with
your coach.
3:00 transition
into the B workout…
Back Squat (Weight)
(15) Work up to a
5 Rep Heavy Back
Squat (rack) for the
day. Add weight
based on feel.
Partner up!
STRENGTH ALTERNATIVE:
3R or AMRAP
Parking Lot Sprint
1:00 Wall Sit
(Opt.: hold #5 plate)
1:00 Plank Hold (elbows)
50 Crunches (any style)