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
Running, Devil Press, Toes to Bar, and Machine Work (Time)
(30) For Time /
Goal: Sub 25
Competitor:
*BUY IN: 500/400 M ROW
*BUY OUT: 24/18 CAL ECHO
800 M RUN
24 ALT. DEVILS PRESS 50/35
24 TOES TO BAR
400 M RUN
18 ALT. DEVILS PRESS
18 TOES TO BAR
200 M RUN
12 ALT. DEVILS PRESS
12 TOES TO BAR
Rx:
*BUY IN: 24/18 CAL ECHO BIKE
*BUY OUT: 500/400 M ROW
45/25 DB
Performance:
*BUY IN: 500/400 M SKI ERG
*BUY OUT: 1000/800 M BIKE ERG
35/20 KB
HANGING KNEE RAISES
Modifications:
Running: 200 M
or Parking Lot
Farmers Carry (2) KB’s.
Machine Work: Adjust
the work as needed.
Chat w/your Coach.
Devils Press: Scale the
load or perform Alt. Up/
Downs + Power Snatches.
Toes to Bar: Scale up to any
number of Toes to Bar (Ring)
attempts or Toes to Rig
(BFSU).