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
Front Squat (Weight)
(30) A/B
Clock: 30
(15) 5X 5
Front Squat
Work up to a 5 Rep
Heavy Front Squat
for the day. Add
weight based on
feel. Partner up!
STRENGTH ALT.:
3R or AMRAP
3-6-9, etc.
Ball Slam
20 Air Squats
20 ABMAT BFSU
60 Plaank
Shoulder Taps
KB Swing, KB Goblet Squats, and Pull Ups (AMRAP – Rounds and Reps)
(10) AMRAP /
Goal: 4R-5R+
Competitor:
12 KB SWINGS 70/53
9 KB GOBLET SQUATS
6/4 STRICT PULL UPS
Rx: 53/35 KB
6 C2B PULL UPS
OR 6/4 STRICT
BANDED PULL
UPS – M: Red /
W: Black band
Performance:
35/25 +/- KB
6 Rx PULL UPS
OR 6/4 STRICT
BANDED PULL
UPS (any thicker
band)
Modifications:
KB Swings:
Scale the load
or perform
Russian Swings.
Goblet Squats:
Scale the load or
perform Air Squats.
Pull Ups:
9 Jumping
Pull Ups or
Strict Ring Rows.