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
Machine Work, Deadlifts, Hang Power Clean, and Shoulder to Overhead (AMRAP – Rounds and Reps)
(25) PARTNER AMRAP /
Goal: 3R-4R+
***HAPPY NEW YEAR***
“2025” Partner WOD – Break
up the reps any way. You go,
I go. 1 machine per team.
Competitor:
RD 1: 25 CAL ECHO BIKE
20 LAT BURPEES OTB
25 HANG POWER CLEANS 135/95
20 BOX JUMP OVER’S “24/20
25 FRONT SQUATS
RD 2: 25 CAL ROW
RD 3: 25 CAL BIKE ERG
RD 4 : 25 CAL SKI ERG
Rx: 115/75
ROW/BIKE ERG/SKI ERG/ECHO
Performance: 95/65 +/-
BIKE ERG/SKI ERG/ROW/ECHO
Modifications:
Machine Work: Adjust
the work as needed.
Burpees OTB: Up /
Down + Hop or Step
Over’s.
Hang Power Cleans:
Scale the load or
use 2 DB’s.
Box Jump Over’s:
Scale the box height
or jump onto stacked
BP’s or Step Up &
Over.
Front Squats: Scale the
load or use 2 DB’s.