Announcements
***Congrats to all of our registered athletes who competed in the 2025 CF Open! Y’all did AMAZING.
We are so proud of you!!!
*BroYoga – Sat, 4/5 & 4/19 @ 11:15AM
WEEK AT A GLANCE:
Monday, 3/24 – (30) 3RFT “PRVN FITNESS” WOD / (Remaining Time) BB Complex
Tuesday, 3/25 – (15) AMRAP / (12) 5 Rep Romanian Deadlift
Wednesday, 3/26 – (7) AMRAP / (7) AMRAP / (Remaining Time) For Time
Thursday, 3/27 – (35) ACTIVE RECOVERY
Friday, 3/28 – (15) 3R Back Squat / (12) AMRAP
Saturday, 3/29 – (30) 5 Rounds For Time
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
Jump Rope, Hang Cleans, and Burpee Pull Ups (Time)
A/B Clock: 30
3 Rounds For Time /
Goal: Sub 18
*Courtesy of PRVN Fitness
-REST 2:00 b/t rounds.
Your score is your time
with REST.
Competitor:
45 DOUBLE UNDER’S
15 HANG SQUAT CLEANS 115/75
12 BURPEE PULL UPS
36 DOUBLE UNDER’S
12 HANG SQUAT CLEANS
9 BURPEE PULL UPS
Rx: 95/65 BB
Performance: 75/55 +/-
Burpee to Target
Modifications:
Dubs: Scale up to
any number of
Dub attempts
or a mix or perform
90 Alt. Toe Taps
(off stacked BP)
Hang Cleans:
Scale the load
or perform Hang
Power Cleans
(BB or 2 DB’s)
Burpee Pull Ups:
Scale up to any
number of this
movement.
Rest as needed then
move onto the B
Workout…
BB Complex (Weight)
(Remaining Time) Work
up to a heavy BB
Complex for the day.
Partner up!
1 POWER CLEAN +
1 HANG SQUAT CLEAN +
2 FRONT SQUATS (UB)
SCALE DOWN:
1 POWER CLEAN +
1 HANG POWER CLEAN +
2 FRONT SQUATS (UB)
STRENGTH ALTERNATIVE:
3R or AMRAP
9 Power Cleans
7 Hang Power Cleans
5 Front Squats (BB or
2 DB’s)
12/9 Cal (any machine)