Announcements
The 2025 CrossFit Open is February 29th – March 18th. Go to games.crrossfit.com to sign-up. ALL LEVELS WELCOME!
Search: The CrossFit Open explained & What is the CrossFit Open to learn more – ONLY $20!
*FRIDAY NIGHT LIGHTS – Week 1 (2/28) Potluck Social & WOD, Join Us (5pm-8pm)
*BroYoga – Sat, March 1st @ 11:15am
WEEK AT A GLANCE:
Monday, 2/17 – (18) For Time (Train Station – Courtesy of Monster Games / (Remaining time) 3 Rep Front Squats
Tuesday, 2/18 – (12) Shoulder to OH Complex (rack) / (15) AMRAP
Wednesday, 2/19 – (12) 5 Rep (:90 Sec EMOM) Sumo Deadlift / (15) AMRAP
Thursday, 2/20 – (35) ACTIVE RECOVERY (Partner Style)
Friday, 2/21 – (19) CF Open (week 1) Workout: (10) 15.1 & (9) 15.1a
Saturday, 2/22 – (35) For Time – 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
Shoulder to Overhead Complex (Weight)
A/B Clock: 30
(12) Work up to a
heavy BB Complex for
the day. Add weight
based on feel. Partner
up!
2 PUSH PRESS +
1 PUSH JERK (UB / rack)
SCALE DOWN:
3 PUSH PRESS (UB / rack)
STRENGTH ALTERNATIVE:
3R or AMRAP
6-9-12, etc.
Ground to OH (BP)
24 Hop On / Off BP
48 Plank Shoulder Taps
24 Hop On / Off BP
200 M Run
Workout (AMRAP – Rounds and Reps)
(15) AMRAP
Goal: 5R-7R+
Competitor:
*BUY-IN: 1000/800 M SKI
48 DOUBLE UNDER’S
6/4 STRICT HS PUSH UPS
9 HANG POWER SNATCH 115/75
Rx:
*BUY-IN: 1000/800 M ROW
48 DOULE UNDER’S
12 HS PUSH UPS
9 HANG POWER SNATCH 95/65
Performance:
* BUY-IN: 50/35 CAL ECHO
60 SINGLE UNDER’S
9 SEATED (2) DB PRESS
9 HANG POWER SNATCH 75/55
Modifications:
Machine Work:
Adjust the work as needed.
Chat with your coach.
Dubs: Scale up to any
number of dub attempts
Or a mix of dubs and
singles.
HSPU: still up to any
handstand push-up
variation (Rx, Assisted,
Box or Ground Pike Push
Up.
Hang Power Snatches:
Scale the load or use
(2) DB’s.