Announcements
EVENTS:
***The 2025 CF Open registration is LIVE – go to games.crossfit.com to sign-up (ALL LEVELS)!
Sat, 1/31 – 2 Teams: Casey, Coreen, Donnalee & Yas / Phil, Jimmy, Moet & Andrea are competing at
The Freakin Gauntlet @ Freakin Fitness – Heat Times TBD.. Go out and support!
Sat, 2/7 – Coach Stef’s Farewell Partner WOD – Join us for a bit at 11:00AM for an official send off .
Feel free to bring Stef a card or a note letting her know how much she’ll be missed.
Sat, 2/6 – BroYoga After Dark @ 7PM – RSVP required (QR Code by the back door).
Week at a Glance:
Mon, 1/26 – (20) Courtesy of 2026 “Magic City Games”
26.1 & 26.2 Qualifier WOD’s
Tue, 1/27 – (27) 4 Rounds For Time
Wed, 1/28 – (20) AMRAP 2020 “CF Open” 20.2 (Week 2)
Thur, 1/29 – (30) PARTNER CARDIO
Fri, 1/30 – (15) 3R Paused Front Squats (rack) / (13) For Time
Sat, 1/31 – (30) 4R For Time
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
FRONT SQUATS (Weight)
A/B Clock: 31
(15) 5×3 (3 Sec)
PAUSE FRONT
SQUATS
Work up to a
3 Rep Heavy
Front Squat
w/3 sec pause
(at the bottom)
STRENGTH ALT.:
3R or AMRAP
20 Air Squats
KB High Pulls
(Strike)
16 Plank Climbs
40 Bicycle Kicks
3:00 transition
into the B workout…
HANG POWER CLEANS, FRONT SQUATS, AND BURPEES (Time)
(13) For Time /
Goal: Sub 11
Competitor:
21-15-9
HANG POWER
CLEANS 135/95
LAT BURPEE OTB
-REST 90 SEC-
9-15-21
FRONT SQUATS
LAT BURPEE OTB
Rx: 115/75 BB
Performance: 95/65 BB
Modifications:
Front Squats:
Scale the load
or use 2 DB’s.
Lat BOTB:
Up Down
+ Hop or
Step Over’s.