Announcements
EVENTS:
***SAVE THE DATE: 2025 CF Open registration begins 1/14 – go to games.crossfit.com to sign-up!
Sat, 1/24 – Coach Marcela’s Baby Shower WOD.. Join us at 11:00AM for a light snack, games & celebration!
Sat, 2/7 – Coach Stef’s Farewell Gathering & WOD.. Join us at 11:00AM for an official send off!
Sat, 1/31 @ 11:15AM – BroYoga .. Invite a “first time guest/local resident”!
Week at a Glance:
Mon, 1/12 – (12) 5 Sets For Time / (15) For Time.. Courtesy of “MisFit Athletics” Open Prep Workout
Tue, 1/13 – (15) 5×5 Front Squat / (12) 4 Rounds For Time
Wed, 1/14 – (12) Shoulder to OH Complex / (15) For Time
Thur, 1/15 – (33) Thursday “Cardio” – Partner Style
Fri, 1/16 – (27) 9/7/5 AMRAP’s
Sat, 1/17 – (32) (Remaining Time) 1 Power Clean + 1 Hang Squat Clean
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
MACHINES, CLEANS, AND BURPEE PULL UPS (AMRAP – Reps)
A/B Clock: 32
(19) 4:00 ON /
1:00 OFF X 4R
Goal: 20-25+
Burpees +
Competitor:
MACHINE WORK
10 POWER CLEANS
185/125
*ME BURPEE
C2B PULL UPS
RD 1: 1000/800 M BIKE ERG
RD 2: 500/400 M SKI ERG
RD 3: 24/18 CAL ECHO
RD 4: 500/400 M ROW
Rx: 165/115 BB
*ME BURPEE
PULL UPS
SKI/ECHO/ROW/BIKE ERG
Performance:
95/65 +/- BB
*ME BURPEE
TO TARGET
ECHO/ROW/BIKE ERG/SKI
Modifications:
Machine Work:
Scale the work
as needed. Chat
w/your coach.
Power Cleans:
Scale the work
as needed or
perform Hang
Power Cleans
(BB or 2 DB’s).
Burpee to…:
Scale up Burpee
+ Rx Pull Ups
from a box
(any # of reps)
or Up Down
to Target or
ME Burpees
or Up Downs
Only.
Go directly
into workout
B for the
remaining
time.
BB COMPLEX (Weight)
(Remaining Time)
Work up to a heavy
BB Complex. Add
weight based on
feel. Partner up!
1 POWER CLEAN +
1 HANG SQUAT CLEAN
(UB)
SCALE DOWN:
1 POWER CLEAN +
1 HANG POWER
CLEAN (UB)
STRENGTH ALT:
3R or AMRAP
9 Hang Power
Cleans (BB
or 2 DB’s)
18 Hop Over’s
9 Squats (BB,
DB’s or KB)
48 WB Russian
Twists or Crunches.