Announcements
EVENTS:
*Last Chance! Sign-up for our (Fri, 12/13) In-House “TEAM COMP” (5PM-8PM) – ALL LEVELS WELCOME! Need a partner? Ask us! Don’t forget to reserve your “heat time” in Wodify.
*REMINDERS:
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. The same goes for our “Winter Clothing Drive”. This one ends on 12/30.
WEEK AT A GLANCE:
Monday, 12/9 – Front Squat % / (12) AMRAP
Tuesday, 12/3 – (25) E5MOM x 5 Rounds
Wednesday, 12/4 – Shoulder Press for % / (12) For Time
Thursday 12/5 – (29) ACTIVE RECOVERY
Friday, 12/6 – (30) 5 Rounds “interval Work” (AM) / In-House Team Comp (PM)
Saturday, 12/7 – (30) 5 Rounds For Time
Support: Aida (754)-204-5168/info@crossfitlpf.com or Heather 954-296-1693/heather.cflpf@gmail.com
during normal business hours.
Crossfit LPF – CrossFit
Machine Work, Sit Ups, Wall Balls, and Deadlifts (Time)
(30) 5 Rounds For Time /
Goal: Sub 25
Competitor:
RD1: 250/200 M ROW
20 BF SIT UPS
15 WALL BALL SHOTS 20/14
10 DEADLIFTS 225/155
RD2: 12/9 CAL ECHO BIKE
RD3: 250/200 M SKI ERG
RD4: 500/400 BIKE ERG
RD5 200 M RUN
Rx: 205/145
ECHO/SKI/BIKE ERG/RUN/ROW
Performance: 155/105 +/-
SKI/BIKE ERG/RUN/ROW/ECHO
Modifications:
Machine Work: Adjust
the work as needed.
Sit Ups: ABMAT
Wall Ball Shots:
Scale the load
(partial squats).
Deadlifts: Scale the
load or perform KB
Deadlifts.