Announcements
EVENTS:
*Sign-up for the 2025 CF Open – Go to games.crossfit.com!
*Congrats “Freakin Gauntlet” CHAMPS – 2nd Place: Casey, Coreen, Yas & Donnalee
* 3rd Place: Phil, Andrea, Jimmy & Moet!
Sat, 2/6 – BroYoga After Dark @ 7PM – Scan the QR Code by the back door.
Sat, 2/7 – Coach Stef’s Farewell Partner WOD – Official send off at 11AM. Bring Stef a note
letting her know how much she’ll be missed. It’s also BRING A FRIEND DAY –
invite a 1st time guest / local resident.
Week at a Glance:
Mon, 2/2 – (21) PARTNER AMRAP “LAURA” / (7) 1R Power Clean
Tue, 2/3 – (15) 3R Push Press / (12) AMRAP
Wed, 2/4 – (30) 5 Intervals For Time / (Remaining Time) Snatch Complex *Re-test: 02/25/25
Thur, 2/5 – (35) Cardio Day – “TOUR DE LPF” *Re-test: 02/06/26
Fri, 2/6 – (15) 5R Back Squat / (12) For Time
Sat, 2/7 – (30) “Stef’s Farewell PARTNER WOD” For Time /
Bring Friend!
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
Machines, Burpees, and Power Cleans (AMRAP – Rounds and Reps)
A/B Clock: 31
(21) PARTNER
AMRAP /
Goal: 1R+
Inspired by…
“LAURA” HERO WOD!
43 y/o Miami
FBI Special
agent, Laura
Schwartzenberger
who was a
dedicated
CrossFit athlete
was fatally
shot on 2/2/21
while executing a
search warrant for
a crime against
children in Sunrise,
FL. This WOD
highlights her
Strength &
Endurance!
*You go, I
go – Break-up
the work any
way but evenly.
GROUP 1:
30 CAL ROW
20 LAT BURPEES
OVER THE ROWER
10 POWER CLEANS
30 CAL ECHO BIKE
20 LAT BURPEES
OVER THE BAR
10 POWER CLEANS
30 CAL SKI ERG
20 BURPEES
TO SKI ERG PAD
10 POWER CLEANS
GROUP 2:
ECHO/SKI/ROW
GROUP 3:
SKI/ROW/ECHO
C: 185/125 BB
Rx: 155/105 BB
Performance:
95/65 +/- BB
Modifications:
Machine Work:
Scale as needed.
Chat w/your
Coach.
Burpees Over /
To: Up Down
+ Jump / Hop
or Step Over,
or Burpee or
Up/Down
Only.
Power Cleans:
Scale the load
or perform
Hang Power
Cleans or use
2 DB’s.
3:00 transition
into the B workout…
Power Clean (Weight)
(7) 1R Heavy
Power Clean
As a team, work
up to a 1 Rep
heavy Power Clean
for the day. Add
weight based on
feel. *Score is
the last
successful lift
by each athlete
(combined).
Strength Alt.:
3R or AMRAP:
7/7 S/A Alt.
DB Hang
Power Clean
27 Dubs or 56
Single Under’s
20 Dead Bugs
or ABMAT BFSU