Announcements
2025… Here we come!
*EVENTS:
WODAPALOOZA is Jan, 24th – 26th in Miami. If you’ve never been to this event, you should definitely go. We have a few athletes who are competing on a team & in the Gauntlet.. stay tuned for more info! Visit StubHub.com to buy your tickets.
BroYoga – Sat, January 25th @ 11:15am
WEEK AT A GLANCE: This week starts our 1RM lifts (alt. will be offered)
Monday, 1/6 – (15) 1RM (or 3RM) Back Squat / (12) 3 Rounds For Time
Tuesday, 1/7 – (10) BB Cycling: Clean & Jerk / (15) 10RFT *Courtesy of PRVN Fitness –
WOD 1 (PRVN Community Throwdown)
Wednesday, 1/8 – (30) 6 Rounds For Time / (Remaining Time) BB Complex: Snatch
Thursday, 1/9 – (30) ACTIVE RECOVERY
Friday, 1/10 – (15) BB Complex: Shoulder to OH / (12) AMRAP
Saturday, 1/11 – (30) For Time
Support: Aida (754)-204-5168/info@crossfitlpf.com or Heather 954-296-1693/heather.cflpf@gmail.com
during normal business hours – Mon – Fri 9am – 7pm & Sat 9am – 12N.
Crossfit LPF – CrossFit
Running, Hang Power Snatch, and Wall Ball Shots (Time)
A.B Clock: 30
6 Rounds For Time /
Goal: Sub 13
Competitor:
200 M RUN
9 HANG POWER SNATCH 115/75
18 WALL BALL SHOTS 20/14
Rx: 95/65 BB * 20/14 WB
Performance:
75/55 +/- * 14/12 WB +/-
Modifications:
Running: Parking
Lot Run or 250/200
M Row or 500/400
M Bike Erg.
Hang Power Snatch:
Scale the load or
Perform Alt. DB Hang
Power Snatches.
Wall Ball Shots:
Scale the load
(partial Squats or
off a box).
Rest as needed, then
go directly into
the B workout…
Snatch BB Complex (Weight)
(Remaining Time) Work
up to a heavy Snatch
Complex for the day
Add weight based on
feel. Partner up.. clips
are required.
1 POWER SNATCH +
1 HANG SQUAT SNATCH +
1 OVERHEAD SQUAT
SCALE DOWN:
1 POWER SNATCH +
1 HANG POWER SNATCH +
1 OVERHEAD SQUAT
OR 1 BACK SQUAT
STRENGTH ALTERNATIVE:
AMRAP or 3RFT
P-Lot Farmers Carry
(DB’s or KB’s)
7 Power Snatches
5 Hang Power Snatches
3 OH Squats or Back Squats