Announcements
EVENTS:
*BroYoga – Sat, 8/23 at 11:15am
*Wellness Event w/Dr. Fred (Massage, Taping, Chiropractic Care) – 8/30 @ 11:15am
WEEK AT A GLANCE: This is a D-Load Week!
Monday, 8/18 – 5 Rounds For Time / Clean & Jerk Complex
Tuesday, 8/19 – 4 Sets For Time – Courtesy of The Box Programming
Wednesday, 8/20 – For Time
Thursday, 8/21 – ACTIVE RECOVERY
Friday, 8/22 – For Time
Saturday, 8/23 – For Time
*Reminder, Please wipe down & put away all of your equipment after your WOD -This includes sweat & chalk marks.*Parents, kiddos are not allowed to play with the equipment, bands included. TY!
Contact us (weekdays): Aida 754-204-5168 / Heather: 954-296-1693. Note: The office is closed Sat, 12N – Mon, 9AM.
Email us: info@crossfitlpf.com / heather.cflpf@gmail.com (weekends).
Crossfit LPF – CrossFit
Running, Pull Ups, and S2O (Time)
(30) For Time /
Goal: Sub 20
Competitor:
800 M RUN
20 C2B PULL UPS
30 S2O 155/105
20 C2B PULL UPS
800 M RUN
Rx: 135/95
PULL UPS
Performance: 75/55+/-
JUMPING PULL UPS
Modifications:
Running: Scale
to 400 M or
200 M Run
or See Run
MOD’s at the
W.B.
Pull Ups: Scale
up to any # of
Rx Pull Ups or
24 (20) Strict
Ring Rows.
Shoulder to OH:
Scale the load
or use 2 DB’s.