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
“Wittman” (Time)
(25) 7 Rounds For Time /
Goal: Sub 18
CF HERO WOD –
“WITTMAN”
Rx:
15 KB SWINGS 53/35
15 POWER CLEANS 95/65
15 BOX JUMPS ’24/20
Performance:
35/25 KB
75/55 +/- BB
“24/20 BOX
Modifications:
KB Swings: Scale
the load or Russian
Swings.
Power Cleans: Scale
the load or perform
Hang Power Cleans
using a BB or 2 DB’s.
Box Jumps: Scale the
box height, Alt. Step
Over’s or jump onto
stacked BP’s.
Wittman (Time)
Seven rounds:
1.5 pood/ 1 pood Kettlebell swing, 15 reps
95/65 pound Power clean, 15 reps
15 Box jumps, 24″/20″ box
Post total time.
In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010
To learn more about Wittman click here