Announcements
Members, Reminder! All classes require a reservation. This ensures that we can provide a safe environment, enough space for everyone and deliver the best coaching experience. Please reserve your classes ahead of time. Thank you..
EVENTS:
BroYoga – Sat, 3/28 @ 11:15AM
Week at a Glance:
Mon, 3/23 – (30) 4 Rounds For Time
Tue, 3/24 – (12) Shoulder to OH Complex (rack) / (15) 6 Rounds For Time
Wed, 3/25 – (12) AMRAP / (15) 3 Rep Back Squat (rack)
Thur, 3/26 – (33) Partner Cardio For Time
Fri, 3/27 – (10) AMRAP / (15) (Cleans / Squats) BB Complex
Sat, 2/28 – (32) 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
DB Hang Squat Cleans and Gymnastics (Time)
A/B Clock:
30:00
(15) For Time /
Goal: Sub 15
*HARD CAP
*CrossFit Games 2026
Quarterfinals – WOD 2
*For Time,
completed
anyhow:
Competitor:
80 (2) DB HANG
SQUAT CLEANS 50/35
40 BAR MUSCLE UPS
Rx:
80 (2) DB HANG
SQUAT CLEANS 45/25
60 C2B PULL UPS
Performance:
80 (2) DB HANG
SQUAT CLEANS 35/20 +/-
60 PULL UPS OR
80 JUMPING
PULL UPS
Modifications:\
DB Hang Squat
Cleans: Scale the
load or perform
Hang Power
Cleans (add 20
extra reps)
Pull Ups:
Scale the # of
reps (Chat w/
your Coach) or
perform 60
Strict Ring Rows
3:00 transition into
the B workout…
BB Complex (Weight)
(12) Work up
to a heavy BB
Complex for
the day. Add
weight based on
feel. Partner up!
1 POWER CLEAN +
1 HANG SQUAT CLEAN +
2 FRONT SQUATS +
(UB)
SCALE DOWN:
1 POWER CLEAN +
1 HANG POWER CLEAN +
2 FRONT SQUATS +
(UB)
STRENGTH ALT.:
3R or AMRAP
10 Front Squats (BB
or 2 DB’s)
20 Hop Over’s
10 HR Push Ups
60 Bicycle Kicks
Parking Lot Sprint