Announcements
*REMINDER Re: 5AM classes! Due to high demand, we have increased the class cap
to 20. Reservations are required. Please reserve your classes 1 week in advance. *You must
cancel before the 1 hour mark.
*Join us this Friday, 3/14 for Week THREE of the “CF Open 25.3” (5PM-8PM).
Registered Athletes, Enter your weekly score by 8PM on Monday’s via
games.crossfit.com.
*BroYoga – Sat, 3/22 @ 11:15AM
WEEK AT A GLANCE:
Monday, 3/10 – (15) For Time “PRVN FITNESS / (15) 3 Rep OH Squat (Back Squat)
Tuesday, 3/11 – (30) 5 Rounds For Time
Wednesday, 3/12 – (15) 6 Rep Back Squat / (10) AMRAP
Thursday, 3/13 – “ACTIVE RECOVERY” (31) 3×9 AMRAP (Repeat from 10/17/24)
Friday, 3/14 – CF Open (WK3) 25.3 TBA on Thursday @ 3pm via CF Games site or CF YouTube channel
Saturday, 3/15 – TBD – depending on 25.3
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). Thank You!
Crossfit LPF – CrossFit
CrossFit Open 25.3 (Time)
(20) For Time /
Goal: Sub 20
*CrossFit Open 25.3
Log your score in
2nd link. *Due to
Rower limitation,
we modified the
Row/Row portion
of the workout to
Row/Ski for “non
registered” athletes.
Rx:
5 WALL WALKS
50 CAL ROW
5 WALL WALKS
25 DEADLIFTS 225/155
5 WALL WALKS
25 POWER CLEANS 135/85
5 WALL WALKS
25 POWER SNATCHES 95/65
5 WALL WALKS
40 CAL SKI ERG
Performance:
5 PARTIAL WALL WALKS
40 CAL SKI ERG
5 PARTIAL WALL WALKS
50 DEADLIFTS 135/85
5 PARTIAL WALL WALKS
25 POWER CLEANS 95/65
5 PARTIAL WALL WALKS
25 POWER SNATCHES 65/45
5 PARTIAL WALL WALKS
50 CAL ROW
Modifications:
Wall Walks:
Wall Plank (2 sec
hold / no walk)
or C2G Walk Out
(2 sec hold)
Machine: Adjust
the calories as
needed. Chat w/
your coach.
Deadlifts: Scale
the load as needed
or perform KB DL.
Power Cleans:
Scale the load
or perform Hang
Power Cleans (BB
or DB’s)
Power Snatches:
Scale the load
or perform Hang
Power Snatches or
30 Alt. DB Power
Snatches.
CrossFit Games Open 25.3 RX’d: (Ages 16-54) (Time)
For time:
5 wall walks
50-calorie row
5 wall walks
25 deadlifts
5 wall walks
25 cleans
5 wall walks
25 snatches
5 wall walks
50-calorie row
Time Cap: 20 Minutes*
F: 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatch
M: 225-lb (102-kg) deadlift, 135-lb (61-kg) clean, 95-lb (43-kg) snatch
*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.3 RX’d: (Ages 16-54) click here
CrossFit Games Open 25.3 Scaled: (Ages 16-54) (Time)
For time:
5 scaled wall walks
50-calorie row
5 scaled wall walks
25 deadlifts
5 scaled wall walks
25 cleans
5 scaled wall walks
25 snatches
5 scaled wall walks
50-calorie row
Time Cap: 20 Minutes*
F: 85-lb (38-kg) deadlift, 65-lb (29-kg) clean, 45-lb (20-kg) snatch
M: 135-lb (61-kg) deadlift, 95-lb (43-kg) clean, 65-lb (29-kg) snatch
*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.3 Scaled: (Ages 16-54) click here