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
S2O Complex (Weight)
A/B Clock: 30
(12) Work up to
a Heavy S2O
Complex (rack)
for the day. Add
weight based
on feel. Partner
up!
2 PUSH PRESS +
2 PUSH JERKS
(UB)
SCALE DOWN:
3 PUSH PRESS
(UB)
STRENGTH ALT.:
3R or AMRAP
Parking Lot
(2) DB Farmer’s
Carry
20 KB Swings
(OH or Russian)
20 KB Sumo DL’s
1:00 Plank Hold
3:00 transition
into the B workout…
Running, Push Jerks, and Toes to Bar (Time)
(15) E3MOM
X 5 Rounds
Goal: Sub 2:00
*Slowest interval
= your score! Push
Jerks are from the
ground.
Competitor:
200 M RUN
9 PUSH JERKS 155/105
12 TOES TO BAR
Rx: 135/95 BB
10 TOES TO BAR
Performance: 95/65 +/-
12 HANGING KNEE RAISES
Modifications:
Running: Parking
Lot Run or see Run
MOD’s at the Coaches
station.
Push Jerks:
Scale the load
or use (2) DB’s.
Toes to Bar:
Scale up to
Toes to Bar (Ring)
attempts or a mix
of any variation
or perform Toes
to Rig.