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!
*BroYoga – Sat, March 1st @ 11:15am
WEEK AT A GLANCE:
Monday, 2/10 – For Time (3R)
Tuesday, 2/11 – For Time (4R)
Wednesday, 2/12 – For Time (4R) – Interval Work / (Strength) BB Complex
Thursday, 2/13 – EMOMx6R – ACTIVE RECOVERY
Friday, 2/14 – For Time (3R) – “Valentine’s Day Partner WOD”
Saturday, 2/15 – (30) For Time
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, Deadlifts, and Toes to Bar (Time)
A/B Clock: 30
(4 Intervals) FOR TIME /
Goal: Sub 3:15
*Slowest time = your score.
Rest :90 Sec b/t Intervals.
Competitor:
400 M RUN
7 DEADLIFTS 275/185
14 TOES TO BAR
Rx:
245/165
Performance:
155/105 +/-
Hanging Knee Raises
Modifications:
Running: 200 M
Run, Parking Lot
Run, Farmer’s Carry
or 250/200 M Bike
Erg.
Deadlifts: Scale
the load, or use 2
DB’s or a KB.
Toes to Bar: Scale
up to any number
of TTB (Ring) attempts
or a mix or Toes to Rig.
Rest as needed then
move onto the B
workout…
Clean BB Complex (Weight)
(Remaining Time)
Work up to a heavy
3 Position Clean
BB Complex for
the day. Add weight
based on feel.
Partner up!
3 POSITION CLEAN
1 POWER CLEAN +
1 LOW HANG POWER
CLEAN (below the knee)
+ 1 HANG POWER CLEAN
(UB)
SCALE DOWN:
1 POWER CLEAN +
2 HANG POWER CLEANS
(UB)
STRENGTH ALTERNATIVE:
3R or AMRAP
9 Deadlifts
12 Bar Hop Over’s
7 Hang Power Cleans
12 Bar Hop Over’s
36 Crunches (any style)
1:00 Plank Hold (elbows)