Announcements
*REMINDER Re: 5AM classes! Due to high demand, we have increased the class cap
to 20. Reservations are required. Please reserve your classes 1 week in advance. *You must
cancel before the 1 hour mark.
*Join us this Friday, 3/14 for Week THREE of the “CF Open 25.3” (5PM-8PM).
Registered Athletes, Enter your weekly score by 8PM on Monday’s via
games.crossfit.com.
*BroYoga – Sat, 3/22 @ 11:15AM
WEEK AT A GLANCE:
Monday, 3/10 – (15) For Time “PRVN FITNESS / (15) 3 Rep OH Squat (Back Squat)
Tuesday, 3/11 – (30) 5 Rounds For Time
Wednesday, 3/12 – (15) 6 Rep Back Squat / (10) AMRAP
Thursday, 3/13 – “ACTIVE RECOVERY” (31) 3×9 AMRAP (Repeat from 10/17/24)
Friday, 3/14 – CF Open (WK3) 25.3 TBA on Thursday @ 3pm via CF Games site or CF YouTube channel
Saturday, 3/15 – TBD – depending on 25.3
Contact us (weekdays): Aida 754-204-5168 / Heather: 954-296-1693. Note: The office is closed Sat, 12N – Mon, 9AM.
Email us: info@crossfitlpf.com / heather.cflpf@gmail.com (weekends). Thank You!
Crossfit LPF – CrossFit
1-Mile Run (Time)
Max Effort 1-Mile Run
(30) A/B
A) 1 MILE RUN FOR TIME
/ Goal: Sub 9
REST 3:00 (on your own),
then move onto WOD B.
Modiications:
800 M Run or
2000 (1000) M Row
or 4000 (2000) M Bike
Erg for time.
Workout (Time)
(Remaining Time)
10 ROUNDS FOR TIME /
Goal: Sub 12
*Deduct your A/Rest
time from your B
time. Use Chips!
Rx:
12 WB SHOTS 20/14
9 KB SWINGS 53/35
6 BOX JUMP OVER’S “24/20
Performance:
14/12 WB * 24/20″ BOX
Modifications:
WB Shots: Scale
the load.
KB Swings:
Scale the load
or Russian KB
Swings.
Box Jump Over’s:
Scale the box height
or jump onto stacked
BP’s, perform 36 Alt.
Toe Taps or Step Up
& Over’s.