Announcements
***Congrats to all of our registered athletes who competed in the 2025 CF Open! Y’all did AMAZING.
We are so proud of you!!!
*BroYoga – Sat, 4/5 & 4/19 @ 11:15AM
WEEK AT A GLANCE:
Monday, 3/24 – (30) 3RFT “PRVN FITNESS” WOD / (Remaining Time) BB Complex
Tuesday, 3/25 – (15) AMRAP / (12) 5 Rep Romanian Deadlift
Wednesday, 3/26 – (7) AMRAP / (7) AMRAP / (Remaining Time) For Time
Thursday, 3/27 – (35) ACTIVE RECOVERY
Friday, 3/28 – (15) 3R Back Squat / (12) AMRAP
Saturday, 3/29 – (30) 5 Rounds For Time
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
Back Squat (Weight)
A/B Clock: 30
(15) Work up to 5×3
BACK SQUAT (rack)
for the day. Add weight
based on feel. Partner
up!
STRENGTH ALTERNATIVE:
3R or AMRAP
200 M Run
15 Squats (BB or
DB’s any style)
15 BF Sit Ups
1:00 Plank (Elbows)
3:00 transition into
the B Workout…
Jump Rope, Lunges, Pull Ups, and Hops (AMRAP – Rounds and Reps)
(12) AMRAP /
Goal: 3R-4R+
Perform 20 Lateral
Bar Hop Over’s
E2MOM – starting
at the 0:00 mark.
Competitor:
48 DOUBLE UNDER’S
12 B-RACK R-LUNGES 115/75
12 C2B PULL UPS
Rx: 95/65 BB
PULL UPS
Performance:
75/55 +/-
JUMPING PULL UPS
Modifications:
Bar Hop Over’s:
Step Over’s
Dubs: Scale up
to Dub attempts
or a mix of Dubs
& Single Under’s
or 96 Alt. Toe Taps
on stacked BP’s.
Back Rack Lunges:
Scale the load or
perform suitcase
style (2) DB Lunges
(any style).
Pull Ups: Scale up
to any # of Rx Pull
Ups or a mix of
Rx Pull Ups &
Jumping Pull Ups.