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
Running, Rope Climbs, KB Swings and KB Squats (Time)
4 RFT
Goal:
Competitor:
400 M RUN
3 ROPE CLIMBS
15 KB SWINGS 70/53
12 KB GOBLET SQUATS
Rx:
3 ROPE CLIMBS
400 M RUN
15 KB SWINGS 53/35
12 KB GOBLET SQUATS
Performance:
400 M RUN
15 KB SWINGS 35/25
12 KB GOBLET SQUATS
2 ROPE CLIMBS OR/
RING ROWS