Announcements
Friendly Reminder, For support, contact us weekdays 9AM – 8PM. The office is closed Sat, 12N – Mon, 9AM.
Aida 754-204-5168 / Heather: 954-296-1693 / Email: info@crossfitlpf.com / heather.cflpf@gmail.com.
WEEK AT A GLANCE:
Monday, 9/22 – CrossFit Service Cup Workout 4 A/B – (10) AMRAP / 1RM Clean (Power or Squat)
Tuesday, 9/23 – *CrossFit Service Cup 2025 Workout 3 – 6R For Time / (10) EMOM
Wednesday, 9/24 – Back Squats % / 20R For Time
Thursday, 9/25 – (26) 5:00 ON / 1:00 X 4R
Friday, 9/26 – Deadlifts % / (9) AMRAP
Saturday, 9/27 – 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!
Crossfit LPF – CrossFit
Machines, O/H Squats, Toes to Bar, and Box Jump Overs (Time)
(30) For Time /
Goal: Sub 25
Competitor:
1000/800 M SKI
30 OVERHEAD SQUATS 115/75
30 TOES TO BAR
30 BOX JUMP OVER’S “24/20
36/27 CAL ECHO BIKE
20 OVERHEAD SQUATS 135/95
20 TOES TO BAR
20 BOX JUMP OVER’S
500/400 M ROW
10 OVERHEAD SQUATS 155/110
10 TOES TO BAR
10 BOX JUMP OVER’S
Rx:
95/65 * 115/75 * 135/95 BB
RD 1: 48/36 CAL ECHO
RD 2: 750/500 M ROW
RD 3: 500/400 M SKI
Performance:
75/55 * 85/60 * 95/65 BB +/-
RD 1: 1000/800 M ROW
RD 2: 750/500 M SKI
RD 3: 24/18 CAL ECHO
HANGING KNEE RAISES
Modifications:
Machine Work:
Scale the work
as needed. Chat
w/your Coach.
OH Squats:
Scale the load
or perform
Back Squats
(ground) or 2
DB Front Squats.
Toes to Bar:
Scale up to
any # of TTB
(Rings) or a
mix of any
variation or
Toes to Rig.
Box Jump Over’s:
Scale the Box
height or use
stacked plates
or perform Step
Up & Over’s.