Announcements
***Please Note: Aida will be away 12/4-12/9. If you need assistance during this time, text Heather: Heather.cflpf@gmail.com.***
EVENTS:
Thanksgiving Day, 11/27 – see schedule change
Black Friday, 11/28 – see schedule change
Annual In-House (Comp Style) Partner WOD & Potluck Social – ALL LEVELS!
Fri, 12/12 (5PM – 8PM) – WOD Release Date: Thur, 11/13 @ 8PM via email.. Sign-Up in WODIFY.
Week at a Glance:
Mon, 11/24 – (12) BB Clean Complex / (12) AMCAP (Calories)
Tue, 11/25 – (10) AMRAP (Reps) / (14) 3 Sets (ME Reps)
Wed, 11/26 – (12) BB Snatch Complex / (15) 3R For Time
Thur, 11/27 – Thanksgiving Day Partner WOD – 2R For Time
Fri, 11/28 – (35) Partner WOD For Time
Sat, 11/29 – (30) For Time
*Want to UP your fitness game? Text us to learn more about Personal Training & Nutrition Counseling.
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
Machines and Box Jump Overs (Time)
(30) For Time /
Goal: 25
Partner WOD – Break
up meters, cals,
BJO any way.
Farmer Carry
= 1 per person.
“24/20 Box (all
divisions).
Group 1:
2 X FARMERS CARRY
750/600 M ROW
20 BOX JUMP OVERS
2 X FARMERS CARRY
36/27 CAL ECHO
20 BOX JUMP OVERS
2 X FARMERS CARRY
750/600 M SKI ERG
20 BOX JUMP OVERS
2 X FARMERS CARRY
1500/1200 BIKE ERG
20 BOX JUMP OVERS
Group 2:
ECHO/SKI/ERG/ROW
Group 3:
SKI/ERG/ROW/ECHO
Competitor: 65/45 DB
Rx: 50/35 DB
Performance: 35/20 DB
Modifications:
Machine Work:
Scale as needed.
Chat w/your Coach.
Farmer’s Carry (DB’s):
Scale the load.
Box Jump Over’s:
Scale the Box height
or jump onto stacked
plates or perform 80
Toe Taps (plates) or
Step Up & Over’s.