Announcements
EVENTS:
*2025 CROSSFIT GAMES – 8/1- 8/3 (Watch on DANZ, CROSSFIT.COM App, Website or on YOUTUBE.
*Bring A Friend Day – Sat, 8/2 (First Time Guest / Local Residents).
*BroYoga – Sat, 8/2 at 11:15am.
WEEK AT A GLANCE:
Monday, 7/28 – For Time “HE-MAN” Courtesy of Mayhem Athlete / 1RM Power Clean & Jerk
Tuesday, 7/29 – For Time
Wednesday, 7/30 – Front Squats % / (12) AMRAP
Thursday, 7/31 – “ACTIVE RECOVERY”
Friday, 8/1 – Shoulder Press % / (13) AMRAP
Saturday, 8/2 – Bring A Friend Day “PARTNER WOD” For Time
*Reminder, Please wipe down & put away all of your equipment after your WOD -This includes sweat & chalk marks.*Parents, kiddos are not allowed to play with the equipment, bands included. TY!
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).
Crossfit LPF – CrossFit
MachineWork, DB Snatches, Step Overs, and Pull Ups (Time)
(30) For Time /
Goal: Sub 25
*Step Ups are suitcase
style (alt.). Include
the 4:00 of Rest in
your time!
Competitor:
1000/800 M ROW
24 ALT DB SNATCHES 50/35
16 (2) DB STEP UP & OVER’S
50/35 DB * “24/20 BOX
12 BAR MUSCLE UPS
-REST 2 MIN-
36/27 CAL ECHO BIKE
20 ALT DB SNATCHES 50/35
12 DB STEP UP & OVERS
8 BAR MUSCLE UPS
-REST 2 MIN –
500/400 M SKI ERG
16 ALT DB SNATCHES 50/35
8 DB STEP UP & OVER’S
4 BAR MUSCLE UPS
Rx: 45/25 DB
16/12/8 C2B Pull Ups
RD 1: 48/36 CAL ECHO BIKE
RD 2: 750/600 M SKI ERG
RD 3: 500/400 M ROW
Performance: 35/15 DB
16/12/8 Pull Ups
or 21-15-12 Jumping Pull Ups
RD 1: 800/650 M SKI ERG
RD 2: 600/450 M ROW
RD 3: 20/15 CAL ECHO
Modifications:
Pull Ups: Scale
the reps or
perform 21-15-12
Strict Ring Rows.
DB Snatches:
Scale the load
or perform Hang
Power Snatches.
Step Up & Over’s:
Scale the load
or use 1 DB (hold
any way) or perform
Step & Over’s
(no weight).
Machines: Adjust
the work as needed.
chat with your
coach.