Announcements
EVENTS:
Our annual In-House *Friday Night Lights* CF Open “Potluck & Social” is this Friday, 2/27 (5PM-8PM) –
Please bring a small dish… bring a friend, bring the family!
*Go to games.crossfit.com to register for the CF Open (All Levels) – If you are registered, please come
early or plan to stay after your Heat to help judge. Heat Times will be available on Thursday afternoon after the
WOD is released.
Week at a Glance:
Mon, 2/23 – (26) 5:00 On/2:00 Off x 4R AMRAP (Intervals)
Tue, 2/24 – (15) 3R Heavy “Pause” Front Squats / (12) For Time
Wed, 2/25 – (27) For Time
Thur, 2/26 – (35) Partner Cardio
Fri, 2/27- CF Open 26.1
Sat, 2/28 – TBD (WOD will be programmed after the release of 26.1)
Support: Mon – Fri : 9am – 8pm & Sat: 9am-12N
Aida 754-204-5168 / info@crossfitlpf.com * Heather 954-296-1693 / Heather.cflpf@gmail.com
Crossfit LPF – CrossFit
Front Squat (Weight)
A/B Clock: 30
(15) Work up to a
3 Rep Heavy Front
Squat (w/3 sec
Pause at the bottom)
for the day. Add
weight based on
feel. Partner up!
STRENGTH ALT.:
3R or AMRAP
6-9-12, etc.
Goblet Squats
(DB or KB)
20 Hop Over’s
(side to side,
floor only)
12 ½ Burpees
(no stand)
P-Lot Run
3:00 transition
into the B workout…
Cleans and Wall Walks (Time)
(12) For Time /
Goal: Sub 7
Competitor:
12 HANG SQUAT
CLEANS 155/105
4 WALL WALKS
9 HSQ CLEANS
4 WALL WALKS
6 HSQ CLEANS
4 WALL WALKS
3 HSQ CLEANS
4 WALL WALKS
Rx: 135/95 BB
Performance: 95/65 BB
PARTIAL WALL WALKS
Modifications:
Hang Squat Cleans:
Scale the load
or use 2 DB’s.
MOD: Use a “12
Box).
Wall Walks:
Scale up to
(3 or 2) Rx
Wall Walks
or a 1 Rx +
2 Partial Wall
Walks or perform
Wall Planks (no
walk) or 6 C2G
Walk Outs.