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
12 Bars of Christmas (Time)
(40) For Time /
Goal: Sub 32:00
“12 BARS OF CHRISTMAS” 🎄
Start with 1 Deadlift & progress
through the WOD just like the
song 🎶 *See example below…
• Due to class cap, come early
to warm up on your own. Click
on “workout prep notes” for
ideas.
• Please come to class with
a reservation. Space will be
limited.
• We highly recommend that
you click on “workout prep notes”
& write down your modified option
or whichever version you are doing,
so you are clear on how to move
thru this workout.
Rx:
1 DEADLIFT 95/65
2 HANG POWER CLEANS
3 FRONT SQUATS
4 SHOULDER PRESS
5 BACK SQUATS
6 PUSH PRESS
7 THRUSTERS
8 SQUAT CLEANS
9 PUSH JERKS
10 HANG POWER SNATCHES
11 OVERHEAD SQUATS
12 SUMO DEADLIFT HIGH
PULLS
Performance: 75/55+
EXAMPLE:
RD1: 1 Deadlift
RD2: 2 HP Cleans +
1 Deadlift
RD3: 3 Front Squats +
2 HP Cleans + 1 Deadlift