Announcements
EVENTS:
***The 2025 CF Open registration is LIVE – go to games.crossfit.com to sign-up (ALL LEVELS)!
Sat, 1/24 – Coach Marcela’s Baby Shower Partner WOD.. throw on some BLUE and
Join us at 11:00AM for a light snack, games & celebration!
Sat, 2/7 – Coach Stef’s Farewell Partner WOD..
Join us at 11:00AM for an official send off 🙁
Sat, 1/31 – BroYoga @ 11:15AM .. Invite a “first time guest/local resident”!
Week at a Glance:
Mon, 1/19 – (12) 5×5 Strict Press / (16) 4R For Time
Tue, 1/20 – (15) 3R Back Squat / (13) For Time
Wed, 1/21 – (30) For Time
Thur, 1/22 – (30) AMCAP (Calories) – Partner Cardio
Fri, 1/23 – (30) For Time / (Remaining Time) Snatch Complex
Sat, 1/24 – (26) AMRAP – Coach Marcela’s Baby Shower Partner WOD
*Baby Shower to follow @11AM
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
Back Squat (Weight)
A/B Clock: 31
(15) 3 Rep
BACK SQUAT
(rack)
Work up to a
3 Rep Heavy
Back Squat for
the day. Add
weight based
on feel.
Partner up!
STRENGTH ALT.:
3R or ALT.
P-Lot Run
or :45 Sec ME
(any) Machine
6-9-12 & so on..
Back Squats OR
KB Goblet Squats
1:00 Wall Sit
12 Strict Ring
Rows
3:00 transition
into the B
workout…
Running, Wall Balls, and Step Up and Overs (Time)
(13) For Time /
Goal: Sub 11
*24/20″ Box
for all divisions
Competitor:
60 WALL BALLS 20/14
30 BOX JUMP OVERS
20 KB SWINGS 70/53
30 WALL BALLS
20 BOX JUMP OVERS
15 KB SWINGS
20 WALL BALLS
10 BOX JUMP OVERS
10 KB SWINGS
Rx:
20/14 WB * 40/20 MB
Performance:
14/12 WB * 30/15 MB
Modifications:
Wall Ball Shots:
Scale the load
(MOD: partial
Squat or use a
Box).
Box Jump Over’s:
Scale the Box
height or jump
onto stacked
plates or perform
90/60/30 Toe
Taps or Step
Up & Over’s.
KB Swings:
Scale the load
or perform
Russian KB
Swings.