Announcements
EVENTS!
*Please join us this Fri, 12/6 7PM at Bar Louie’s (Coconut Creek) for “Coach Adam’s” farewell party!
Appetizers will be served…
*Sign-up for our (Fri, 12/13) In-House “TEAM COMP” (5PM-8PM) – ALL LEVELS WELCOME! Need a partner? Ask us!
*YOGA -Sat, 12/7 at 11:15AM.. sign-up in Wodify!
*REMINDER! Our “Christmas Express” Toy Drive ends on Dec, 12/20. Please bring in a new, unwrapped toy (ages 1-16) for a child in need. Drop it in the Christmas box at the gym. We’ll take care of the rest. XO!
WEEK AT A GLANCE:
Monday, 12/2 – (15) Back Squat % / (12) AMRAP
Tuesday, 12/3 – (30) For Time
Wednesday, 12/4 – (15) Deadlift % / (10) AMRAP
Thursday 12/5 – (35) ACTIVE RECOVERY
Friday, 12/6 – (12) AMRAP / (Remaning Time) BB Complex
Saturday, 12/7 – (30) “BRING A FRIEND DAY”… Partner WOD!
Support: Aida (754)-204-5168/info@crossfitlpf.com or Heather 954-296-1693/heather.cflpf@gmail.com
during normal business hours.
Crossfit LPF – CrossFit
Running, Machine Work, Hang Power Snatches , Overhead Squats, and Box Jump Overs (Time)
(32) For Time /
Goal: Sub 25
*Rest 2:00 b/t each part.
Deduct the 4:00 of rest from
your overall time.
Competitor:
*BUY-IN: 800 M RUN
*3 ROUNDS:
8 HANG POWER SNATCHES 95/65
8 OVERHEAD SQUATS
8 BOX JUMP OVER’S ’30/24
*BUY-IN: 400 M RUN
*3 ROUNDS:
6 HANG POWER SNATCHES 115/75
6 OVERHEAD SQUATS
6 BOX JUMP OVER’S
*BUY-IN: 200 M RUN
*3 ROUNDS:
4 HANG POWER SNATCHES 135/95
4 OVERHEAD SQUATS
4 BOX JUMP OVER’S
Rx:
95/65, 105/70, 115/75 BB
24/20″ Box
Performance:
75/55, 85/60, 95/65 +/-
24/20″ Box
Modifications:
Hang Power Snatches:
Lighten the load
or switch to 16/12/8
Alt. DB Hang Power
Snatches.
Overhead Squats:
Lighten the load
or switch to 12/8/6
Back Squats (DB or BB).
Box Jump Over’s:
Shorten the box or
switch stacked BP’s,
Alt. Step Over’s or
100/80/60 Alt. Toe
Taps, shorter box
or stacked BP’s.
Running: 400/
200/Parking Lot Run
or 1000/800 M, 500/
400 M, 250/200 M Row
or 2000/1600 M, 1000
/800 M, 500/400 M Bike
Erg.