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
Sprints (Time)
A/B Clock: 34
(15) E2MOM x 8
Goal: Sub 1:00 Rounds
200 M “All Out” SPRINTS.
Rest for the remainder of
the minute + 1:00.
*Slowest time = your score!
Starting & ending point is
behind the white line,
to the 100 M mark (just
past the 1st speed bump)
& back. Coach will call your
time as you pass.
Modification:
“All Out” 250/200 M Row
or 500/400 M Bike Erg,
using the WOD clock.
3:00 transition into
the B workout.
Workout (Time)
(16) For Time /
Goal: Sub 14
Competitor:
PL FARMERS CARRY 65/45
500/400 M ROW
PL FARMERS CARRY
21/18 CAL ECHO BIKE
PL FARMERS CARRY
500/400 M SKI
PL FARMERS CARRY
1000/800 M BIKE ERG
Rx: 50/35
Start w/1st machine, then
P-LOT FC – ECHO/SKI/BIKE
ERG/ROW
Performance: 35/20 +/-
Follow the C structure –
SKI/BIKE ERG/ROW/ECHO