Announcements
IMPORTANT ANNOUNCEMENT 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, 3/7 for Week TWO of the “CF Open 25.2” (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, 3/2 -(15) 3R (3 Sec Pause) Front Squat / (12) For Time
Tuesday, 3/3 – (12) Shoulder to OH Complex / (15) For Time
Wednesday, 3/4 – (28) 4:00 On / 2:00 Off… MAX Reps (remaining time)
Thursday, 3/5 – (40) For Time “ACTIVE RECOVERY”
Friday, 3/6 – CF Open (WK2) 25.2 TBA on Thursday @ 3pm via CF Games site or CF YouTube channel
Saturday, 3/7 – (35) HYROX Style Partner WOD
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
Front Squat With a Pause (Weight)
A/B Clock: 30
(12) 3 Sec “PAUSE”
FRONT SQUAT (rack)
Work up to a 3 rep
heavy FRONT SQUAT
(rack) w/ a strict “3 sec”
pause at the bottom
position.
SCALE DOWN:
3 Rep semi-heavy
Front Squat (no pause)
STRENGTH ALTERNATIVE:
3R or AMRAP
20 ABMAT BFSU
20 Air Squats
1:00 Wall Sit
(below depth)
60 Crunches
(any style)
200 M Run
3:00 transition into
the B workout…
Jump Rope, Wall Ball Shots, and Power Cleans (Time)
(12) 5R FOR TIME /
Goal: Sub 10
Competitor:
50 DOUBLE UNDER’S
15 WB SHOTS 20/14
5 SQUAT CLEANS 185/125
Rx: 20/14 WB * 165/115
Performance:
14/12+/- WB * 135/95+/-BB
65 SINGLE UNDER’S
Modifications:
Dubs: Scale up to
any # of Dub
attempts or a mix
of Singles & Dubs
or 120 Alt. Toe Taps
on a BP or 7/5 Cal
Ski Erg.
Wall Ball Shots:
Scale the load
or perform partial
squats.
Squat Cleans:
Scale the load
or perform any
scaled variation
of a Clean.