Announcements
IMPORTANT ANNOUNCEMENT 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, 3/7 for Week TWO of the “CF Open 25.2” (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, 3/2 -(15) 3R (3 Sec Pause) Front Squat / (12) For Time
Tuesday, 3/3 – (12) Shoulder to OH Complex / (15) For Time
Wednesday, 3/4 – (28) 4:00 On / 2:00 Off… MAX Reps (remaining time)
Thursday, 3/5 – (40) For Time “ACTIVE RECOVERY”
Friday, 3/6 – CF Open (WK2) 25.2 TBA on Thursday @ 3pm via CF Games site or CF YouTube channel
Saturday, 3/7 – (35) HYROX Style Partner WOD
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
Hyrox Style Workout (AMRAP – Rounds and Reps)
(35) AMRAP
Goal: 1R-2R+
*2/8 Re-test WOD!
Standard Partner
rules apply – you go, I
go except for the Run.
1 machine per team.
Each team will start
at a different station &
continue in that order.
*200 M Run (together)
before each station.
1. 300 M SKI ERG
2. SLED PUSH x 2
starting point is
to the cone & back
= 1 rep (each partner
will perform 1 rep each)
3. SLED PULL X 4
1 pull to the cone
= 1 rep (each partner
will perform 2 reps
each).
4. BURPEE BROAD
JUMPS x 2
starting point is to
cone and back = 1 rep
(each partner will
perform 1 rep each)
5. 300 M ROW
6. (2) KB P-LOT FARMERS
CARRY x 2 (1 full P-Lot
Carry per teammate)
7. 40 ALT. DB REVERSE
LUNGES (1) DB (behind
the neck)
8. 40 WALL BALLS
Competitor:
70/53 (2) KB * 50/35 (1)
DB 20/14 WB
Rx:
53/35 (2) KB * 45/25 (1)
DB 20/14 WB
Performance:
35/25 (2) KB * 35/20 (1)
DB 14/12 WB
Modifications:
Run: Parking Lot Run
or 500/400 (250/200 M)
Bike Erg. *No Rower
Meters: Adjust as needed.
Chat w/your coach.
Sled Push: Lighten the
load or push w/no weight.
Deadlifts: Lighten the load.
Broad Jumps: Perform
20 Traditional Burpees
at your station (inside)
together or 25 (20) Up /
Downs.
Farmer’s Carry: Lighten
the load or Use 1 KB.
Lunges: Lighten the
load (hold any way),
use no weight or hold
onto Rings for added
support.
Wall Balls: Lighten
the load or perform
partial Squats.