Announcements
*REMINDER Re: 5AM classes! Due to high demand, we have increased the class cap
to 20. Reservations are required. Please reserve your classes 1 week in advance. *You must
cancel before the 1 hour mark.
*Join us this Friday, 3/14 for Week THREE of the “CF Open 25.3” (5PM-8PM).
Registered Athletes, Enter your weekly score by 8PM on Monday’s via
games.crossfit.com.
*BroYoga – Sat, 3/22 @ 11:15AM
WEEK AT A GLANCE:
Monday, 3/10 – (15) For Time “PRVN FITNESS / (15) 3 Rep OH Squat (Back Squat)
Tuesday, 3/11 – (30) 5 Rounds For Time
Wednesday, 3/12 – (15) 6 Rep Back Squat / (10) AMRAP
Thursday, 3/13 – “ACTIVE RECOVERY” (31) 3×9 AMRAP (Repeat from 10/17/24)
Friday, 3/14 – CF Open (WK3) 25.3 TBA on Thursday @ 3pm via CF Games site or CF YouTube channel
Saturday, 3/15 – TBD – depending on 25.3
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
Burpees and Snatches (Time)
A/B: 32
(15) For Time /
Goal: Sub 10
*Courtesy of PRVN Fitness
“End Times”
Competitor:
10 BAR FACING BURPEES
20 POWER SNATCHES 95/65
10 BAR FACING BURPEES
*REST 2:00
10 POWER SNATCHES 135/95
20 BAR FACING BURPEES
10 POWER SNATCHES
Rx: 95/65 * 115/75
Performance:
75/55+/- * 95/65+/-
Modifications:
BF Burpees OTB:
Up / Down +
Hop Over or
Step Over
Power Snatches:
Scale the load
or perform Hang
Power Snatches or
24 – 12 – 12 Alt.
DB Snatches.
3:00 transition
into the B
workout…
Overhead Squats (Weight)
(12) Work up to a
3 rep heavy Overhead
Squat (Rack) or the
day. Add weight based
on feel. Partner up!
SCALE DOWN:
3 rep Back Squat (rack)
Strength Alternative:
3R or AMRAP
15 WB BF Sit Ups
12 OH Squats or
12 Back Squats
(from the ground)
24 Dubs or 75 Singles
Parking Lot S/A KB
Carry (switch as
needed).