Announcements
EVENTS:
*2025 CROSSFIT GAMES – 8/1- 8/3 (Watch on DANZ, CROSSFIT.COM App, Website or on YOUTUBE.
*Bring A Friend Day – Sat, 8/2 (First Time Guest / Local Residents).
*BroYoga – Sat, 8/2 at 11:15am.
WEEK AT A GLANCE:
Monday, 7/28 – For Time “HE-MAN” Courtesy of Mayhem Athlete / 1RM Power Clean & Jerk
Tuesday, 7/29 – For Time
Wednesday, 7/30 – Front Squats % / (12) AMRAP
Thursday, 7/31 – “ACTIVE RECOVERY”
Friday, 8/1 – Shoulder Press % / (13) AMRAP
Saturday, 8/2 – Bring A Friend Day “PARTNER WOD” For Time
*Reminder, Please wipe down & put away all of your equipment after your WOD -This includes sweat & chalk marks.*Parents, kiddos are not allowed to play with the equipment, bands included. TY!
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).
Crossfit LPF – CrossFit
Back Squat (Weight)
A/B Clock: 30
(15) BACK SQUAT %
*Based off 90% of
your 1RM + 10lbs.
Warm-up to 65%,
then perform:
75% x 5
85% x 3
95% x 1+ (ME Reps but
not till failure – leave 1-2
reps in the tank)
EXAMPLE:
MAX is 300
90% of 300 is 270
270 + 10 = 280
75% of 280 = 210
85% of 280 = 240
95% of 280 = 265
*ME Reps but no
less than 1 rep.
SCALE DOWN:
5-5-3-3-1-1
BACK SQUAT
STRENGTH ALTERNATIVE:
20 Squats (any style)
1:00 Wall Sit
30 Dubs or
90 Single Under’s
P-Lot OH Carry
(35/25 BP)
20 V-Ups or
20 Alt. Single Leg
Knee Hug Sit Up
3:00 transition into
the B workout…
Workout (AMRAP – Rounds and Reps)
(12) AMRAP /
Goal: 2R-3R+
Lunges: Behind
the neck, reverse
& alternating.
Competitor:
*B/I: 400 M RUN
3 ROUNDS:
12 “BN” R-LUNGES 135/95
3 RING MUSCLE UPS
*B/I: 200 M RUN
AMRAP
8 “BN” R-REV LUNGES
3 RING MUSCLE UPS
Rx: 115/75 BB
3 BAR MUSCLE UPS
OR 7 C2B PULL UPS
Performance:
75/55+/-
7 PULL UPS or
12 JUMPING
PULL UPS
Modifications:
Running: See Run
MOD options at
the W.B.
Lunges: Perform
any style with or
without weight
or use Rings or
Rig for assistance.
Pull Ups:
Scale the # of
reps for either
or perform
12 Strict Ring
Rows.