Announcements
***Congrats to all of our registered athletes who competed in the 2025 CF Open! Y’all did AMAZING.
We are so proud of you!!!
*BroYoga – Sat, 4/5 & 4/19 @ 11:15AM
WEEK AT A GLANCE:
Monday, 3/24 – (30) 3RFT “PRVN FITNESS” WOD / (Remaining Time) BB Complex
Tuesday, 3/25 – (15) AMRAP / (12) 5 Rep Romanian Deadlift
Wednesday, 3/26 – (7) AMRAP / (7) AMRAP / (Remaining Time) For Time
Thursday, 3/27 – (35) ACTIVE RECOVERY
Friday, 3/28 – (15) 3R Back Squat / (12) AMRAP
Saturday, 3/29 – (30) 5 Rounds 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, Wall Balls, and DB Cleans (AMRAP – Rounds and Reps)
A/B/C: 35
A (7) AMRAP
Goal: 2R-3R+
Competitor:
*BUY IN: 400 M RUN
20 WALL BALL SHOTS 20/14
10 (2) DB POWER CLEAN 50/35
Rx: 45/25 DB
Performance:
14/12 WB * 35/20 WB
Modifications:
Running: 200 M Run
or 500/400 M Row
or 1000/800 M Bike
Erg.
Wall Ball Shots:
Scale the load.
DB Power Cleans:
Scale the load.
REST 2:00, then
begin the B workout…
Running, Toes to Bar, and Thrusters (AMRAP – Rounds and Reps)
B (7) AMRAP /
Goal: 2R-3R+
Competitor:
*BUY IN: 400 M RUN
12 TOES TO BAR
12 THRUSTER’S 115/75
Rx: 95/65 BB
Performance: 75/55 +/-
HANGING KNEE RAISES
Modifications:
Running:
Same as A WOD.
Toes to Bar:
Scale up to TTB
(Ring) attempts or
a mix of any variation,
or Toes to Rig (BFSU).
Thrusters: Scale the
load.
REST 2:00, then move
onto the C workout…
Running, Wall Ball Shots, DB Cleans, and Toes to Bar (Time)
C (Remaining Time) /
For Time /
Goal: Sub 14
Competitor:
400 M RUN
30 WALL BALL SHOTS 20/14
30 (2) DB POWER CLEANS 50/35
30 THRUSTER’S 115/75
30 TOES TO BAR
Rx: 95/65 BB
* 45/25 DB
Performance:
75/55 +/- BB * 35/20 DB
Modifications:
Use the same scale ups
as A/B WOD’s.