Announcements
2025… Here we come!
*EVENTS:
WODAPALOOZA is Jan, 24th – 26th in Miami. If you’ve never been to this event, you should definitely go. We have a few athletes who are competing on a team & in the Gauntlet.. stay tuned for more info! Visit StubHub.com to buy your tickets.
BroYoga – Sat, January 25th @ 11:15am
WEEK AT A GLANCE: This week starts our 1RM lifts (alt. will be offered)
Monday, 1/6 – (15) 1RM (or 3RM) Back Squat / (12) 3 Rounds For Time
Tuesday, 1/7 – (10) BB Cycling: Clean & Jerk / (15) 10RFT *Courtesy of PRVN Fitness –
WOD 1 (PRVN Community Throwdown)
Wednesday, 1/8 – (30) 6 Rounds For Time / (Remaining Time) BB Complex: Snatch
Thursday, 1/9 – (30) ACTIVE RECOVERY
Friday, 1/10 – (15) BB Complex: Shoulder to OH / (12) AMRAP
Saturday, 1/11 – (30) For Time
Support: Aida (754)-204-5168/info@crossfitlpf.com or Heather 954-296-1693/heather.cflpf@gmail.com
during normal business hours – Mon – Fri 9am – 7pm & Sat 9am – 12N.
Crossfit LPF – CrossFit
Machine Work, Squat Cleans, and Pull Ups (Time)
(30) For Time /
Goal: Sub 25
Competitor:
600/450 M ROW
12 SQUAT CLEANS 135/95
6 BAR MU OR 4 RING MU
25/20 ECHO BIKE
10 SQUAT CLEANS 155/105
6 BAR MU OR 4 RING MU
600/450 M SKI ERG
8 SQUAT CLEANS 185/125
6 BAR MU OR 4 RING MU
1200/1000 M BIKE ERG
6 SQUAT CLEANS 205/145
6 BAR MU OR 4 RING MU
Rx:
ECHO/SKI/BIKE ERG/ROW
115/75 * 135/95 *
155/105 *185/125
12 C2B PULL UPS OR
15 PULL UPS
Performance:
SKI/BIKE ERG/ROW/ECHO
95/65 *115/75 *
135/95 *155/105
12 PULL UPS OR
15 JUMPING PULL UPS
Modifications:
Machine Work:
Adjust the work as
needed. Chat with
your coach.
Squat Cleans: Scale
the load or perform
Power or Hang Power
Cleans
Pull Ups: Adjust the
reps listed above or
perform 18 (15) Strict
Ring Rows.