Announcements
*REMINDER 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, 3/14 for Week THREE of the “CF Open 25.3” (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, 3/10 – (15) For Time “PRVN FITNESS / (15) 3 Rep OH Squat (Back Squat)
Tuesday, 3/11 – (30) 5 Rounds For Time
Wednesday, 3/12 – (15) 6 Rep Back Squat / (10) AMRAP
Thursday, 3/13 – “ACTIVE RECOVERY” (31) 3×9 AMRAP (Repeat from 10/17/24)
Friday, 3/14 – CF Open (WK3) 25.3 TBA on Thursday @ 3pm via CF Games site or CF YouTube channel
Saturday, 3/15 – TBD – depending on 25.3
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
Back Squats (Weight)
A/B Clock: 28
(15) Work up to a
6 rep heavy Back Squat
for the day. Add weight
based on feel. Partner
up!
STRENGTH ALTERNATIVE:
AMRAP
20 Air Squats
1:00 Wall Sit
(below depth)
15 Ball Slam
60 Crunches
(any style)
15 Ball Slam
P-Lot Run
3:00 transition into
the B Workout…
Workout (AMRAP – Rounds and Reps)
(10) AMRAP /
Goal: 4R-6R+
Competitor:
35 DOUBLE UNDER’S
5/3 STRICT PULL UPS
5-7-9-12 & so on…
FRONT SQUAT 155/105
Rx: 135/95
7 CTB PULL UPS OR
7 STRICT BANDED
PULL UPS
M: Red / W: Orange
Performance: 95/65+/-
50 SINGLE UNDER’S
7 PULL UPS OR
JUMPING PULL UPS
Modifications:
Dubs: Scale up to
Dub attempts or a
mix of Dubs & Singles
(any #) or 35 Jumping
Jacks or 90 Alt. Toe
Taps (onto stacked)
BP’s.
Pull Ups: 12 (10)
Strict Ring Rows.
Front Squats:
Scale the load
or perform (2) DB
Front Squats.