Announcements
Wow! Congrats to our teams who competed at the PCCF Throwdown this weekend.
You guys crushed it! Member’s, When you see these athletes at the gym, give them
a fist bump. Rx Female: Stefany/Donnalee 1st * Rx Coed: Phil/Andrea 1st *
Masters Men: Yas/Casey 2nd * Scaled Men: Erik/Mark 1st * Rx Coed: Jimmy/Coreen 5th.
EVENTS:
BroYoga: Sat, 10/11 @ 11:15AM
Halloween Partner WOD & Costume Contest: Fri, 10/31 – Best Male/Female costume wins a prize!
Note: You must WOD in your costume to win!
Week at a Glance: De-load week!
Mon, 10/6 – 20 Rounds For Time Courtesy of “Training Think Tank” / 1R Squat Clean
Tue, 10/7 – Interval Work – For Time
Wed, 10/8 – “DIANE” For Time / 3R For Time
Thur, 10/9 – 4R For Time
Fri, 10/10 – 5RFT / 1R Snatch Complex
Sat, 10/11 – For Time
Office Hours: Mon – Fri : 9am – 8pm & Sat: 9am-12N
Aida 754-204-5168 / info@crossfitlpf.com * Heather 954-296-1693 / Heather.cflpf@gmail.com
Crossfit LPF – CrossFit
Machines, Hang Power Cleans, Front Squats, Push Jerks , and Burpees (Time)
(30) For Time /
Goal: Sub 25
*Burpees are Bar
Facing.
1000/750 M SKI
21 BF BURPEES OTB
9 H-POWER CLEANS 165/115
9 FRONT SQUATS
9 PUSH JERKS
36/27 CAL ECHO
15 BF BURPEES OTB
7 HANG POWER CLEANS
7 FRONT SQUATS
7 PUSH JERKS
1000/800 M BIKE ERG
9 BF BURPEES
5 HANG POWER CLEANS
5 FRONT SQUATS
5 PUSH JERKS
Rx: 145/100 BB
RD 1: 48/36 CAL ECHO BIKE
RD 2: 1500/1200 M BIKE ERG
RD 3: 500/400 M SKI ERG
Performance:
95/65 +/- BB
RD 1: 2000/1600 M BIKE ERG
RD 2: 750/500 M SKI ERG
RD 3: 24/18 CAL ECHO BIKE
Modifications:
Machine:
Scale as needed.
Chat w/your coach.
Burpees: Up
Down Hop or
Step Over’s.
Hang Power Cleans:
Scale the load or
use 2 DB’s.
Front Squats:
Scale the load
or use 2 DB’s.
Push Jerks:
Scale the load
or use 2 DB’s.