Announcements
Happy Holidays Members! We want to wish you a blessed time with your friends & family. Note: Our holiday schedule has been updated in Wodify. Please do not come to the gym without a reservation. Reserve your classes soon.
*Thank you for donating towards our “Christmas Express Toy Drive”. Our “Winter Clothing Drive” ends on 12/30. The drop is in the warm-up area. Please donate.. 😉
WEEK AT A GLANCE: This is the last week of our strength cycle. We will 1RM starting the week of 1/6.
Monday, 12/23 – Shoulder Press % / (15) E4MOM
Tuesday, 12/24 – (45) “12 Bars of Christmas” (Alternatives will be offered)
Wednesday, 12/25 – We are closed on Christmas Day.
Thursday 12/26 – (15) Front Squat % / (12) For Time
Friday, 12/27 – (10) EMOM / (15) For Time
Saturday, 12/28 – (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
Workout (Time)
(30) For Time /
Goal: Sub 25
*Clean & Jerks are
any style from the
ground.
400 M RUN
16 CLEAN & JERKS 135/95
6 BAR MUSCLE UPS
400 M RUN
12 CLEAN & JERKS 155/105
6 BAR MUSCLE UPS
400 M RUN
8 CLEAN & JERKS 185/125
6 BAR MUSCLE UPS
400 M RUN
4 CLEAN & JERKS 205/135
6 BAR MUSCLE UPS
Rx:
115/75 135 /95 *
155/105 * 185/125
12 C2B PULL UPS
Performance:
95/65 115 /75 *
135/95 * 155/105
OR 75/55 * 95/65 *
115/75 * 135/95
12 PULL UPS OR
15 JUMPING PULL UPS
Modifications:
Running: 200 M
Run, 1000/800 M Bike
Erg or 500/500 M Row.
Clean & Jerks: Scale
the load or perform
Hang Power Clean +
Shoulder to OH.
Pull Ups: 15 (12) Strict
Ring Rows.