Announcements
EVENTS:
Join us this Friday for Week 2 of our FNL event – 3/6 (5PM-8PM). We encourage all registered athletes to
do 26.2 on Friday night if at all possible, so we can celebrate fitness “together”. *IMPORTANT! Log your
score on the games.crossfit.com website before Mon, 3/2 @ 8pm.
BroYoga – Sat, 3/28 @ 11:15AM
———-
If you would like to write to Coach Stef while shes in Army Boot Camp, her address is:
Moreno, Stefany – Alpha Battery 1-22 FA BN, 2 Platoon, Class 28-26, 6007 Rothwell Rd. Sill, OK 73503
Week at a Glance:
Mon, 3/2 – (15) 5R Back Squat / (12) For Time
Tue, 3/3 – (30) 3 Sets For Time -*Courtesy of Box Programming
Wed, 3/4 – (12) S2O Complex / (15) E3MOM x 5R
Thur, 3/5 – (40) Partner Cardio
Fri, 3/6 – CF Open 26.2 (TBA on Thur, 3/5 at 3pm (games.crossfit.com or YouTube)
Sat, 2/28 – TBD (WOD will be programmed after the release of 26.2)
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
Back Squat (Weight)
A/B Clock: 30
(15) Work up to
a 5R Heavy Back
Squat for the day
(rack). Add weight
based on feel.
Partner up!
STRENGTH ALT.:
3R or AMRAP
3-6-9, etc.
20 Air Squats
9 Push Ups
9 Push Ups
40 WB Russian
Twists
3:00 transition
into the B
workout…
Thrusters and Pull Ups (Time)
(12) For Time /
Goal: Sub 10
*BUY-OUT:
400 M RUN
(No B/I)
Competitor:
21 THRUSTERS 115/75
21 PULL UPS
15 THRUSTERS
15 C2B PULL UPS
9 THRUSTERS
9 BAR MUSCLE UPS
Rx: 115/75
21 PULL UPS
15 C2B PULL UPS
9 STRICT PULL
UPS OR BANDED
STRICT PULL UPS
M: Red Band /
W: Black Band
Performance:
95/65 BB +/-
PULL UPS OR
15-12-9 PULL UPS
21-15-9 J-PULL UPS
Modifications:
Thrusters:
Scale the load
or use 2 DB’s
(MOD: Use a
“12 Box)
Pull Ups:
Scale the # of
reps for all or
as needed or
perform Strict
Ring Rows or
a mix of any
variation)