Announcements
Friendly Reminder, The office is closed Sat, 12N – Mon, 9AM. Email us: info@crossfitlpf.com
/ heather.cflpf@gmail.com on the weekends and we will reply back on Monday.
CONGRATS to our WZA competitors for their * A L L O U T E F F O R T * this weekend…
and our Tipsy Turtle 5K Runners! We are so proud of all of you!
SAVE THE DATE! The 2025 CrossFit Open is Feb 27th – March 17th. Go to games.crossfit.com to sign-up –
All Levels Welcome… only $20.
SAVE THE DATE! BroYoga – Sat, February 8th @ 11:15am
WEEK AT A GLANCE: This is our last week of 1RM lifts. Over the next 3 months,
we will continue to strength train but will focus a bit more on Olympic Weightlifting!
Monday, 1/27 – (15) 1RM Front Squat / (12) For Time
Tuesday, 1/28 – (15) AMRAP / (12) 3R Push Jerk (rack)
Wednesday, 1/29 – (15) 5×3 Sumo Deadlift / (10) AMRAP
Thursday, 1/30 – (30) ACTIVE RECOVERY
Friday, 1/31 – (12) Heavy Snatch BB Complex / (15) 5R For Time
Saturday, 2/1 – (30) “Bring a Friend Day – Partner WOD” For Time
Crossfit LPF – CrossFit
Paused Back Squat (Weight)
Work Up to a 3 Rep Heavy 1 Second Paused Back Squat for the Day.
Hops, DB Power Cleans, DB Front Squats, and HSPU (AMRAP – Rounds and Reps)
(10) AMRAP
Goal:
Competitor:
12 LAT HOPS OVER 2 DB’S
9 (2) POWER CLEANS 50/35
6 (2) DB FRONT SQUATS
3-6-9-12-15…etc.
DEFECIT HAND STAND PUSH UPS
1 X 45 LB PLATE EACH SIDE FOR M AND F
Rx: 45/25 DB
HSPU
Performance: 35/20 DB
DB PUSH PRESS