Announcements
Members, Please cancel your classes in time, especially for the 5AM class, so that waitlisted members can attend. Also, checking in for another member is not permitted. These check-ins will be removed from Wodify and a “no show” fee will be applied to that member’s account.
*Our “Christmas Express” Toy Drive ends on 12/20. Please bring in a new, unwrapped toy (ages 1-16) for a child in need. The same goes for our “Winter Clothing Drive”. This one ends on 12/30. Drop off boxes are in the warm-up area. Thank You 😉
WEEK AT A GLANCE:
Monday, 12/16 – Back Squat % / (10) AMRAP
Tuesday, 12/17 – (25) 4RFT
Wednesday, 12/18 – Deadlift for % / (12) E4MOM x 3R
Thursday 12/19 – (35) ACTIVE RECOVERY
Friday, 12/20 – (24) Hero WOD “WITTMAN”
7RFT
Saturday, 12/21 – (30) For Time
Support: Aida (754)-204-5168/info@crossfitlpf.com or Heather 954-296-1693/heather.cflpf@gmail.com
during normal business hours – Mon – Fri 9am – 7pm & Sat 9am – 12N.
Crossfit LPF – CrossFit
Machine Work, Push Press, and Pull Ups (Time)
(25) 4 Rounds For Time /
Goal: Sub 20
Competitor:
500/400 M SKI ERG
9 PUSH PRESS 135/95
18-15-12-9 C2B PULL UPS
RD 2: 1000/800 M BIKE ERG
RD 3: 500/400 M ROW
RD 4: 24/18 CAL ECHO BIKE
Rx: 115/75, PULL UPS
BIKE ERG/ROW/ECHO/SKI
Performance: 95/65+/-,
JUMPING PULL UPS
ROW/ECHO/SKI/BIKE ERG
Modifications:
Machine Work: Adjust the
calories as needed. Chat w/
your coach.
Push Press: Scale
the load or use 2 DB’s.
Pull Ups: Scale up to
any number of reps
or work in a mix –
quality over quantity.