Announcements
EVENTS:
*2025 CROSSFIT GAMES – 8/1- 8/3 (Watch on DANZ, CROSSFIT.COM App, Website or on YOUTUBE.
*Bring A Friend Day – Sat, 8/2 (First Time Guest / Local Residents).
*BroYoga – Sat, 8/2 at 11:15am.
WEEK AT A GLANCE:
Monday, 7/28 – For Time “HE-MAN” Courtesy of Mayhem Athlete / 1RM Power Clean & Jerk
Tuesday, 7/29 – For Time
Wednesday, 7/30 – Front Squats % / (12) AMRAP
Thursday, 7/31 – “ACTIVE RECOVERY”
Friday, 8/1 – Shoulder Press % / (13) AMRAP
Saturday, 8/2 – Bring A Friend Day “PARTNER WOD” For Time
*Reminder, Please wipe down & put away all of your equipment after your WOD -This includes sweat & chalk marks.*Parents, kiddos are not allowed to play with the equipment, bands included. TY!
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).
Crossfit LPF – CrossFit
Front Squat (Weight)
A/B Clock: 30
(15) FRONT SQUAT %
*Based off 90% of
your 1RM + 10lbs.
Warm-up to 65%,
then perform:
70% x 3
80% x 3
90% x 3+ (ME Reps but
not till failure – leave 1-2
reps in the tank)
EXAMPLE:
MAX is 300
90% of 300 is 270
270 + 10 = 280
70% of 280 = 180
80% of 280 = 200
90% of 280 = 230
*ME Reps but no
less than 3 reps.
SCALE DOWN:
3-3-3-3-3
FRONT SQUAT
STRENGTH ALTERNATIVE:
3R or AMRAP
1:00 Wall Sit
20 Dubs or 30 Singles
20 Air Squats
20 Dubs or 30 Singles
20 WB BF Sit Ups
3:00 transition into
the B workout…
Running, Hang Squat Cleans, and Wall Walks (AMRAP – Rounds and Reps)
(12) AMRAP /
Goal: 4R-5R+
Competitor:
*B/I: 800 M RUN
3-6-9-12 & so on…
HANG SQUAT CLEAN 155/105
3 WALL WALKS
Rx: 135/95
Performance: 95/65 +/-
PARTIAL WALL WALKS
Modifications:
Running: See
Run MOD’s at
the WB.
Hang Squat Cleans:
Scale the load or
perform Hang
Power Cleans
(BB or 2 DB’s).
Wall Walks:
Scale up to 1 Rx
Wall Walk or a
mix or 3 (3 sec)
HS Holds or 3
Wall Plank (hold),
or 5 C2G Walk Outs.