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, Snatch, and Box Jump Overs (Time)
(30) 4 INTERVALS
FOR TIME /
Goal: Sub 23
*Rest :90 Sec b/t
Rounds. Your
score is your
overall time
w/Rest incl.
“24/20 Box
(all divisions) –
Step Down
required.
Competitor:
MACHINE WORK
12 HP SNATCH 115/75
15 BOX J/O
RD 1: 20/15 CAL ECHO
RD 2: 30/25 CAL ROW
RD 2: 30/25 CAL BIKE ERG
RD 3: 30/25 CAL SKI
Rx: 95/65 BB
ROW/BIKE ERG
/SKI/ECHO
Performance:
75/55 +/- BB
BIKE ERG/SKI
/ECHO/ROW
Modifications:
Machine Work:
Scale as needed.
Chat w/your Coach.
HP Snatches:
Scale the load
or perform 14
S/A Alt. DB
Hang Power
Snatches.
Box Jump
Over’s: Scale
the Box height
or jump onto
stacked plates,
or perform 90
Toe taps or Step
Up & Over’s.