Announcements
EVENTS:
***SAVE THE DATE: 2025 CF Open registration begins 1/14 – go to games.crossfit.com to sign-up!
Sat, 1/24 – Coach Marcela’s Baby Shower WOD.. Join us at 11:00AM for a light snack, games & celebration!
Sat, 2/7 – Coach Stef’s Farewell Gathering & WOD.. Join us at 11:00AM for an official send off!
Sat, 1/31 @ 11:15AM – BroYoga .. Invite a “first time guest/local resident”!
Week at a Glance:
Mon, 1/12 – (12) 5 Sets For Time / (15) For Time.. Courtesy of “MisFit Athletics” Open Prep Workout
Tue, 1/13 – (15) 5×5 Front Squat / (12) 4 Rounds For Time
Wed, 1/14 – (12) Shoulder to OH Complex / (15) For Time
Thur, 1/15 – (33) Thursday “Cardio” – Partner Style
Fri, 1/16 – (27) 9/7/5 AMRAP’s
Sat, 1/17 – (32) (Remaining Time) 1 Power Clean + 1 Hang Squat Clean
Support: Mon – Fri : 9am – 8pm & Sat: 9am-12N
Aida 754-204-5168 / info@crossfitlpf.com * Heather 954-296-1693 / Heather.cflpf@gmail.com
Crossfit LPF – CrossFit
JUMP ROPE, SNATCHES, AND HSPU (AMRAP – Rounds and Reps)
A/B/C Clock: 27
(9) AMRAP /
Goal: 3R-4R+
BUY IN: 800 M RUN
Competitor:
35 DOUBLE UNDER’S
6 SQUAT SNATCH 135/95
12 DEFICIT HSPU
M/W: 45×2 BP’s
Rx: 115/75 BB
12 HS PUSH UPS
Performance:
75/55 +/-
70 SINGLE UNDER’S
12 SEATED 2 DB
STRICT PRESS
Modifications:
Running:
400, 200 or
Parking Lot
Run or see
Run MOD
at the Coaches
station.
Double Under’s:
Scale up to Dub
attempts or a
mix of Singles
/ Doubles for
:45 Sec ME,
or 120 Toe
Taps (plates)
or 7/5 Cal Ski.
Squat Snatch:
Scale the load
or perform
Power or
Hang Power
Snatches, or
12 Alt. DB Power
Snatches.
3:00 REST, then
begin the B
workout…
JUMP ROPE, SNATCHES, AND HSPU (AMRAP – Rounds and Reps)
(7) AMRAP /
Goal: 3R+
BUY IN: 400 M RUN
Competitor:
35 DOUBLE UNDER’S
6 HANG SQUAT
SNATCH 115/75
8/6 STRICT HSPU
Rx: 95/65 BB
9 HS PUSH UPS
Performance:
75/55 +/- BB
70 SINGLE UNDER’s
9 BB PUSH PRESS
Modifications:
Running:
400 or
Parking Lot
Run or see
Run MOD
at the Coaches
station.
Double Under’s:
Scale up to Dub
attempts or a
mix of Singles
/ Doubles for
:45 Sec ME,
or 120 Toe
Taps (plates)
or 7/5 Cal Ski.
Hang Squat Snatch:
Scale the load
or perform
Hang Power
Snatches, or
12 Alt. DB Hang
Power Snatches.
3:00 REST, then
begin the C
workout…
JUMP ROPE, SNATCHES, AND HSPU (AMRAP – Rounds and Reps)
(5) AMRAP /
Goal: 2R-3R+
BUY IN: 200 M RUN
Competitor:
35 DOUBLE UNDER’S
9 OH SQUATS 95/65
12 HS PUSH UPS
Rx: 95/65 BB
6 HS PUSH UPS
Performance: 75/55 +/- BB
9-12 PUSH UPS
(Pike or Traditional)
Modifications:
Running:
Parking Lot
Run or see
Run MOD
at the Coaches
station.
Double Under’s:
Scale up to Dub
attempts or a
mix of Singles
/ Doubles for
:45 Sec ME,
or 120 Toe
Taps (plates)
or 7/5 Cal Ski.
OH Squats:
Scale the load
(or PVC)
or perform
Back Squats
or 2 DB
Front Squats.