Announcements
EVENTS:
Join us this Friday for Week 3 of our FNL event – 3/13 (5PM-8PM). We encourage all registered athletes to
do 26.3 on Friday night, so we can celebrate fitness together. *IMPORTANT! Log your
score on the games.crossfit.com website before Mon, 3/9 @ 8pm.
BroYoga – Sat, 3/28 @ 11:15AM
———-
Miss Coach Stef? Here’s her address in case you’d like to write to her, while she’s in the army:
Moreno, Stefany – Alpha Battery 1-22 FA BN, 2 Platoon, Class 28-26, 6007 Rothwell Rd. Sill, OK 73503
Week at a Glance:
Mon, 3/9 – (15) Snatch Complex / (12) For Time
Tue, 3/10 – (30) 3 Intervals For Time
Wed, 3/11- 5×5 Front Squat / (10) AMRAP
Thur, 3/12 – (35) Partner Cardio
Fri, 3/6 – CF Open 26.3 (TBA on Thur, 3/12 at 3pm – games.crossfit.com or YouTube
Sat, 2/28 – TBD (WOD will be programmed after the release of 26.3)
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, Jump Rope, Hang Power Cleans, and Shoulder to Overhead (Time)
(30) 3 INTERVALS
For Time /
Goal: Sub 25
*Rest 2:00 b/t
Intervals. Your
score is your
total time
for all 3 Intervals
w/Rest included.
Competitor:
INTERVAL 1:
500 M ROW
75 DOUBLE UNDER’S
12 HANG POWER
CLEANS 155/105
9 SHOULDER TO OH
250 M ROW
50 DOUBLE UNDER’S
9 HANG POWER CLEANS
6 SHOULDER TO OVERHEAD
INTERVAL 2
24/18 * 12/9
CAL ECHO
INTERVAL 3
500/400 M *
250/200 M
SKI ERG
Rx: 135/95 BB
ECHO/SKI/ROW
Performance:
95/65 BB
SINGLE UNDER’S
SKI/ROW/ECHO
Modifications:
Machine Work:
Scale as needed.
Chat w/your Coach.
Dubs: Scale up
to 1:00 / :45 Sec /
:35 Sec Dub attempts
or a mix of Dubs /
Singles or perform
150/75 Toe Taps
(plates) or 7/5 *
5/4 Cal Ski Erg.
Hang Power Cleans:
Scale the load or
use 2 DB’s.
Shoulder to OH:
Scale the load
or use 2 DB’s.