Announcements
Friendly Reminder, The office is closed Sat, 12N – Mon, 9AM. Email us: info@crossfitlpf.com
/ heather.cflpf@gmail.com on the weekends and we will reply back on Monday.
CONGRATS to our WZA competitors for their * A L L O U T E F F O R T * this weekend…
and our Tipsy Turtle 5K Runners! We are so proud of all of you!
SAVE THE DATE! The 2025 CrossFit Open is Feb 27th – March 17th. Go to games.crossfit.com to sign-up –
All Levels Welcome… only $20.
SAVE THE DATE! BroYoga – Sat, February 8th @ 11:15am
WEEK AT A GLANCE: This is our last week of 1RM lifts. Over the next 3 months,
we will continue to strength train but will focus a bit more on Olympic Weightlifting!
Monday, 1/27 – (15) 1RM Front Squat / (12) For Time
Tuesday, 1/28 – (15) AMRAP / (12) 3R Push Jerk (rack)
Wednesday, 1/29 – (15) 5×3 Sumo Deadlift / (10) AMRAP
Thursday, 1/30 – (30) ACTIVE RECOVERY
Friday, 1/31 – (12) Heavy Snatch BB Complex / (15) 5R For Time
Saturday, 2/1 – (30) “Bring a Friend Day – Partner WOD” For Time
Crossfit LPF – CrossFit
Workout (Time)
(32) For Time /
Goal: Sub 27
“Bring a Friend Day”
PARTNER WOD. Split
reps any way but evenly
(run / machine work
included).
200 M x 2 RELAY RUN
16 POWER CLEANS 185/125
20 LAT BURPEES OTB
24 TOES TO BAR
1000/800 M BIKE ERG
16 HANG POWER CLEANS 155/105
20 LAT BURPEES OTB
24 TOES TO BAR
30/24 CAL SKI ERG
16 SQUAT CLEANS 135/95
20 LAT BURPEES OTB
24 TOES TO BAR
24/18 CAL ECHO BIKE
16 HANG SQUAT CLEANS 115/75
20 LAT BURPEES OTB
24 TOES TO BAR
Rx:
155/105 135/95 *
115/75 * 95/65
Performance:
135/95 * 115/75 *
95/65 * 75/55 +/-
HANGING KNEE RAISES
Modifications:
Running: Parking
Lot Run or Farmers
Carry.
Machine Work:
Adjust the work
needed. Chat w/your
coach.
BB Work: Scale the
loads and movements
as needed. Chat w/
your coach.
Toes to Bar: Scale up
to any number of
Toes to Bar (Rings)
or a mix or Toes to Rig.