Announcements
Happy New Year Members, We are looking forward to spending 2025 with you! Our holiday schedule has been updated in Wodify. Please do not come to the gym without a reservation. Reserve your classes soon!
*EVENT: BroYoga – Sat, January 4th @ 11:15am
WEEK AT A GLANCE: We will 1RM starting the week of 1/6
Monday, 12/30 – (15) 3R “1 Sec Pause” Back Squat / (12) AMRAP
Tuesday, 12/31 – (25) HAPPY NEW YEAR – PARTNER WOD
Wednesday, 1/1 – We are closed on New Years Day.
Thursday 1/2 – (16) E2MOM x 8R / (16) For Time
Friday, 1/3 – (30) 5 Rounds For Time
Saturday, 1/4 – (27) 4 Rounds 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
Running, Double Unders, Thrusters, Step Up and Overs, Burpee Broad Jumps (Time)
(34) 5 Rounds For Time /
Goal: Sub 28
“Bring a Friend Day”
Partner WOD – You go I go.
Split reps any way, except
for the B-Broad Jumps &
Run (Athlete A runs while
Athlete B performs B-BJ
x 2… then they switch.
“20 Box (all divisions).
200 M RUN X 2 (1 each)
BURPEE BROAD JUMPS
(cone to cone x 2 per “A”)
100 DOUBLE UNDER’S
28-24-20-16-12
THRUSTER’S
ALT. STEP UP & OVER’S
(with Ball)
Competitor:
115/75 BB * 50/30 MB
Rx:
95/65 BB * 40/20 MB
Performance:
75/55+/- * 30/15 MB
150 Single Under’s
Modifications:
Run: Parking Lot
Run or 250/200 M
Row or 500/400 M
Bike erg.
Burpee B-Jumps:
Up Down + Jump
or Hop, 10 Burpees
only or 10 Push Ups
(any style) + 15
Jumping Jacks.
Double Under’s:
Scale up to Dub
attempts or a mix
of Singles & Dubs
or 7/5 Ski Erg.
Thruster’s:
Scale the load or
use 2 DB’s.
Step Ups: Scale the
box height (opt.: use
no weight)