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
CrossFit Open 26.3 (Time)
(16) For Time /
Goal: Sub 16
CF Open 26.3 –
Log your score
in the 2nd link.
Burpees are
any style
(Bar Facing
or Lateral).
Rx:
2 Rounds:
12 BURPEES OTB
12 POWER CLEANS 95/65
12 BURPEES OTB
12 THRUSTERS
-Directly Into-
2 Rounds:
12 BURPEES OTB
12 POWER CLEANS 115/75
12 BURPEES OTB
12 THRUSTERS
-Directly Into-
2 Rounds:
12 BURPEES OTB
12 POWER CLEANS 135/85
12 BURPEES OTB
12 THRUSTERS
Performance:
75/55*85/60
*95/65 +/- BB
Modifications:
*Non-registered
athletes
Burpees:
Up Down +
Hop or Step
Over’s.
Power Cleans:
Scale the load
or perform
Hang Power
Cleans (BB or
2 DB’s).
Thruster’s:
Scale the load
or use 2 DB’s
(MOD: Use a
low Box).
CrossFit Games Open 26.3 RX’d: (Ages 16-54) (Time)
For Time:
2 Rounds of:
12 burpees over the bar
12 cleans, weight 1
12 burpees over the bar
12 thrusters, weight 1
2 rounds of:
12 burpees over the bar
12 cleans, weight 2
12 burpees over the bar
12 thrusters, weight 2
2 rounds of:
12 burpees over the bar
12 cleans, weight 3
12 burpees over the bar
12 thrusters, weight 3
Time Cap: 16 minutes
F: 65, 75, 85lb (29, 34, 38kg)
M: 95, 115, 135lb (43, 52, 61kg)
*If capped, record rep count in the comment box
To learn more about CrossFit Games Open 26.3 RX’d: (Ages 16-54) click here