Announcements
IMPORTANT ANNOUNCEMENT 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, 3/7 for Week TWO of the “CF Open 25.2” (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, 3/2 -(15) 3R (3 Sec Pause) Front Squat / (12) For Time
Tuesday, 3/3 – (12) Shoulder to OH Complex / (15) For Time
Wednesday, 3/4 – (28) 4:00 On / 2:00 Off… MAX Reps (remaining time)
Thursday, 3/5 – (40) For Time “ACTIVE RECOVERY”
Friday, 3/6 – CF Open (WK2) 25.2 TBA on Thursday @ 3pm via CF Games site or CF YouTube channel
Saturday, 3/7 – (35) 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 Shoulder to
Overhead Complex
for the day. Add weight
based on feel. Partner
up!
3 PUSH PRESS +
2 PUSH JERKS +
1 SPLIT JERK +
(UB / rack)
SCALE DOWN:
3 PUSH PRESS +
2 PUSH JERKS
(UB / rack)
STRENGTH ALTERNATIVE:
3R or AMRAP
25 Dubs or 75 Singles
24 KB Russian Swings
48 Alt. “Jumping”
Toe Taps (“12 Box)
1:00 Plank Hold (elbows)
3:00 transition into
the B workout…
Machine Work, S2OH, Pull Ups, and Box Jump Overs (Time)
(15) For Time /
Goal: Sub 13
*Step down required
for the Box Jump Over’s.
“24/20 Box (all divisions).
Competitor:
500/400 M ROW
21 SHOULDER to OH 135/95
21 C2B PULL UPS
21 BOX JUMP OVER’S
24/18 CAL ECHO BIKE
15 SHOULDER TO OH
15 C2B PULL UPS
15 BOX JUMP OVER’S
500/400 M SKI ERG
9 SHOULDER TO OH
9 C2B PULL UPS
9 BOX JUMP OVER’S
Rx:
115/75 BB * PULL UPS
ECHO/SKI/ROW
Performance:
95/65+/- BB
JUMPING PULL UPS
OR 15-12-9 PULL UPS
SKI/ROW/ECHO
Modifications:
Machine Work:
Adjust the work
as needed. Chat
w/your coach.
Shoulder to OH:
Scale the load
or use 2 DB’s.
Pull Ups: Scale
the reps or perform
24-20-18 Strict Ring
Rows
Box Jump Over’s:
Scale the box height
or jump onto stacked
BP’s or Step Up & Over.