Announcements
EVENTS:
*Sign-up for the 2025 CF Open – Go to games.crossfit.com!
*Congrats “Freakin Gauntlet” CHAMPS – 2nd Place: Casey, Coreen, Yas & Donnalee
* 3rd Place: Phil, Andrea, Jimmy & Moet!
Sat, 2/6 – BroYoga After Dark @ 7PM – Scan the QR Code by the back door.
Sat, 2/7 – Coach Stef’s Farewell Partner WOD – Official send off at 11AM. Bring Stef a note
letting her know how much she’ll be missed. It’s also BRING A FRIEND DAY –
invite a 1st time guest / local resident.
Week at a Glance:
Mon, 2/2 – (21) PARTNER AMRAP “LAURA” / (7) 1R Power Clean
Tue, 2/3 – (15) 3R Push Press / (12) AMRAP
Wed, 2/4 – (30) 5 Intervals For Time / (Remaining Time) Snatch Complex *Re-test: 02/25/25
Thur, 2/5 – (35) Cardio Day – “TOUR DE LPF” *Re-test: 02/06/26
Fri, 2/6 – (15) 5R Back Squat / (12) For Time
Sat, 2/7 – (30) “Stef’s Farewell PARTNER WOD” For Time /
Bring Friend!
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
Power Snatch and Burpee Box Jump Overs (Time)
A/B Clock: 30
5 INTERVALS F/T *
Goal: Sub 2:00
*Re-Test 2/25/25
*REST :90 SEC B/T
INTERVALS. *Slowest
time + your score!
5 POWER SNATCHES
10 BURPEE BJO “24/20
5 POWER SNATCHES
Competitor: 135/95
Rx: 115/75
Performance: 95/65 +/-
Modifications:
Power Snatches:
Scale the load or
perform Hang Power
Snatches or 8 Alt. DB
Power Snatches.
Burpee BJO: Scale
the box height
or jump onto
stacked plates or
perform Burpees
or Up Downs
+ Step Over’s.
Rest as needed then
move onto the B
workout, but mind
the clock.
Snatch BB Complex (Weight)
(Remaning Time)
Work up to heavy
Snatch complex
for the day. Add
weight based on feel.
Partner up!
1 POWER SNATCH
+ 1 HANG SQUAT SNATCH
SCALE DOWN:
1 HANG POWER SNATCH
+ 1 BACK SQUAT
STRENGTH ALTERNATIVE:
16 Alt. DB Snatches
12 1 DB Goblet Squats
16 Alt. Renegade Rows
8 1 DB Gobelt Squats
Parking Lot Run