Announcements
*REMINDER Re: 5AM classes! Due to high demand, we have increased the class cap
to 20. Reservations are required. Please reserve your classes 1 week in advance. *You must
cancel before the 1 hour mark.
*Join us this Friday, 3/14 for Week THREE of the “CF Open 25.3” (5PM-8PM).
Registered Athletes, Enter your weekly score by 8PM on Monday’s via
games.crossfit.com.
*BroYoga – Sat, 3/22 @ 11:15AM
WEEK AT A GLANCE:
Monday, 3/10 – (15) For Time “PRVN FITNESS / (15) 3 Rep OH Squat (Back Squat)
Tuesday, 3/11 – (30) 5 Rounds For Time
Wednesday, 3/12 – (15) 6 Rep Back Squat / (10) AMRAP
Thursday, 3/13 – “ACTIVE RECOVERY” (31) 3×9 AMRAP (Repeat from 10/17/24)
Friday, 3/14 – CF Open (WK3) 25.3 TBA on Thursday @ 3pm via CF Games site or CF YouTube channel
Saturday, 3/15 – TBD – depending on 25.3
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
Running, DB Deadlifts, DB Hang Power Cleans, DB S2O, Box Step Overs (Time)
(30) 5 Rounds For Time /
Goal: Sub 25
“24/20 Box (all divisions)
*BUY IN / BUY OUT:
24 STEP UP & OVER’S
w/BALL (hold any way).
RUNNING/MACHINE WORK
12 (2) DB DEADLIFTS
9 (2) DB HP CLEANS
6 (2) DB SHOULDER TO OH
Competitor:
50/30 MB * 50/35 DB
RD 1: 300/250 M ROW
RD 2: 16/12 CAL ECHO BIKE
RD 3: 300/250 M SKI ERG
RD 4: 750/600 M BIKE ERG
RD 5: 400 M RUN
Rx:
40/20 MB * 45/25 DB
ECHO/SKI/BIKE ERG
/RUN/ROW
Performance:
30/15+/- MB * 35/20+/- DB
SKI/BIKE ERG/RUN
/ROW/ECHO