Announcements
EVENTS:
***The 2025 CF Open registration is LIVE – go to games.crossfit.com to sign-up (ALL LEVELS)!
Sat, 1/24 – Coach Marcela’s Baby Shower Partner WOD.. throw on some BLUE and
Join us at 11:00AM for a light snack, games & celebration!
Sat, 2/7 – Coach Stef’s Farewell Partner WOD..
Join us at 11:00AM for an official send off 🙁
Sat, 1/31 – BroYoga @ 11:15AM .. Invite a “first time guest/local resident”!
Week at a Glance:
Mon, 1/19 – (12) 5×5 Strict Press / (16) 4R For Time
Tue, 1/20 – (15) 3R Back Squat / (13) For Time
Wed, 1/21 – (30) For Time
Thur, 1/22 – (30) AMCAP (Calories) – Partner Cardio
Fri, 1/23 – (30) For Time / (Remaining Time) Snatch Complex
Sat, 1/24 – (26) AMRAP – Coach Marcela’s Baby Shower Partner WOD
*Baby Shower to follow @11AM
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
Strict Press (Weight)
A/B Clock: 31
(12) 5X5
STRICT PRESS
(rack)
Work up to a
5 Rep Heavy
Strict Press for
the day. Add
weight based
on feel. Partner
up!
STRENGTH ALT.
3R or AMRAP
9 C2G Push Ups
9 Burpees
12 (2) DB Hang
Power Cleans
16 V-Ups or
16 S/L Knee
Hugs
3:00 transition
into the
B workout…
Deadlift, Toes to Bar, and Push Press (Time)
(16) 4 Rounds
For Time /
Goal: Sub 14
Competitor:
27 DEADLIFTS 155/105
18 TOES TO BAR
9 PUSH PRESS
Rx: 135/95 BB
Performance:
95/65 +/- BB
9 TOES TO BAR
OR 18 HANGING
KNEE RAISES
Modifications:
Deadlifts:
Scale the load
or perform 2
DB or KB
Deadlifts.
Toes to bar:
Scale up to
any # of
TTB (Ring)
attempts or
a mix (any
variation)
or Toes to Rig
(BFSU).
Push Press:
Scale the load
or use 2 DB’s.