Announcements
***Important! Please Do Not use #10 plates on a #35/#45 Bar. The #10’s cannot withstand the weight of these bars.
EVENTS:
*Our CF Open T-shirt sale ends “Thur, 2/12” – See order form at the Coaches stand. Don’t miss out!
*Sign up for our Toes to Bar / Double Under’s Workshop w/Coach Jeanine in Wodify (Sat, 2/21 – 11:15AM).
*Go to games.crossfit.com to register for the CF Open (All Levels)!
Week at a Glance:
Mon, 2/9 – (30) For Time – CrossFit.com WOD 260131 / (Remaining Time) Clean Complex
Tue, 2/10 – (12) Shoulder to OH Complex / (15) 4 Rounds For Time
Wed, 2/11 -(30) For Time
Thur, 2/12 -(35) Partner Cardio
Fri, 2/13 – (12) OH Squat / Snatch Complex / (12) For Time – CrossFit Open 25.2 (22.3 REPEAT)
Sat, 2/14 – (30) For Time
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
Deadlifts, Wall Walks, DB C&J, Box Jumps and Running (Time)
(30) For Time /
Goal: Sub 25
3 ROUNDS:
400 M RUN
2 SETS:
7 DEADLIFTS 275/185
3 WALL WALKS
-DIRECTLY INTO-
3 ROUNDS
200 M RUN
3 SETS
6 (1) S/A ALT
BURPEE DB
POWER
C&J 65/45
6 BOX J/O “30/24
Rx:
225/155 BB *
50/35 DB *
“24/20 BOX
Performance:
155/105 +/- BB *
(OR 115/75 +/-)
PARTIAL WALL WALK
35/20 DB *
“24/20 BOX
Modifications:
Running: See
Run MOD at
the Coaches
stand or perform
a Farmers Carry.
Deadlifts:
Scale the load
or use a KB or
2 DB’s.
Wall Walks:
Scale up to
2 (1) Rx Wall
Walk or 3
Wall Planks
(hold, no walk)
or 6 C2G Walk
Outs.
DB Burpee
+ Hang Power
Clean & Jerk:
Scale the load
(MOD: Up Down).
Box J/O: Scale
the Box height
or jump onto
stacked plates
or perform 48
Toe Taps or
6 Step Up &
Over’s.