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
Jump Rope, Deadlifts, and Wall Walks (Time)
A/B Clock: 32
A) For Time /
Goal: Sub 12
50 DOUBLE UNDER’S
21 DEADLIFTS 225/155
9 WALL WALKS
50 DOUBLE UNDER’S
15 DEADLIFTS
7 WALL WALKS
50 DOUBLE UNDER’S
9 DEADLIFTS
5 WALL WALKS
Rx: 185/125 BB
40 DOUBLE UNDER’S
Performance:
135/95 +/- BB
65 SINGLES
PARTIAL WALL
WALKS
Modifications:
Dubs: Perform
Dub attempts
or a mix of
Singles / Dub
attempts –
1:00 each,
or 150 x 3
Toes Taps
(plates) or
7/5-5/4-4/3
Ski Erg.
Deadlifts:
Scale the
load or
perform
KB Sumo
Deadlifts .
Wall Walks:
Scale 7-5-3
Wall Walks,
Partial or
Wall Planks
(3 Sec hold,
no walk) or
C2G Walk
Outs.
Rest 3:00 than
move onto the
B workout…
Burpees and Power Cleans (Time)
B) For Time /
Goal: Sub 12
*Deduct the
A time + rest
from your B
time.
Competitor:
21 LAT BURPEES OTB
15 POWER CLEANS 165/115
15 LAT BURPEES OTB
12 POWER CLEANS
9 LAT BURPEES OTB
9 POWER CLEANS
Rx: 145/100 BB
Performance:
95/65 +/- BB
Modifications:
Burpees OTB:
Up Down +
Hop or Step
Over’s.
Power Cleans:
Scale the load
or perform
Hang Power
Cleans (BB
or 2 DB’s).