Announcements
Happy New Year Members, We are looking forward to spending 2025 with you! Our holiday schedule has been updated in Wodify. Please do not come to the gym without a reservation. Reserve your classes soon!
*EVENT: BroYoga – Sat, January 4th @ 11:15am
WEEK AT A GLANCE: We will 1RM starting the week of 1/6
Monday, 12/30 – (15) 3R “1 Sec Pause” Back Squat / (12) AMRAP
Tuesday, 12/31 – (25) HAPPY NEW YEAR – PARTNER WOD
Wednesday, 1/1 – We are closed on New Years Day.
Thursday 1/2 – (16) E2MOM x 8R / (16) For Time
Friday, 1/3 – (30) 5 Rounds For Time
Saturday, 1/4 – (27) 4 Rounds For Time
Support: Aida (754)-204-5168/info@crossfitlpf.com or Heather 954-296-1693/heather.cflpf@gmail.com
during normal business hours – Mon – Fri 9am – 7pm & Sat 9am – 12N.
Crossfit LPF – CrossFit
Back Squats (Weight)
(15) BACK SQUAT
Work up to a 3 Rep Heavy
(1 Sec) Pause Back Squat.
*Must come to a dead stop
at the bottom before
ascending.
SCALE DOWN: 3 Rep
Heavy Traditional
Back Squat.
STRENGTH ALTERNATIVE:
AMRAP
3-6-9-12, etc.
Back Squats
24 Dubs or 75 Singles
Parking Lot Farmers
Carry (2) KB’s
3:00 Transition into
the B WOD…
Rope Climbs, DB Snatches, and Hand Stand Push Ups (AMRAP – Rounds and Reps)
(12) AMRAP /
Goal: 4R-5R+
*Wall Facing HSPU are
with an ABMAT.
Competitor:
M: 2 LEGLESS ROPE CLIMBS
F: 1 LEGLESS + 1 ROPE CLIMB
12 ALT. DB SNATCHES 65/45
1 WALL WALK + 6/4 WALL
FACING STRICT HSPU
*Add 1 W.W. each round.
Rx:
12 ALT. DB SNATCHES 50/35
2 ROPE CLIMBS
12 HANDSTAND PUSH UPS
Performance:
12 STRICT RING ROWS OR
2 (KNOTTED) ROPE CLIMBS
12 ALT. DB SNATCHES 35/20
12 SEATED BP PRESS 25/15
*Lap to OH = 1 rep
Modifications:
Rope Climbs: Scale
up to 1 Rx Rope Climb
or 4 Lay to Stand R.C.
DB Snatches: Scale
the load or switch
to DB Hang Power
Snatches.
H.S. PUSH UPS:
Scale up to any
variation of HSPU
(ABMAT, Box or Ground
HSPU).