Announcements
EVENTS:
SAVE THE DATE! Our annual In-House TEAM Comp is Friday, 12/12 (5PM-8PM) – ALL LEVELS WELCOME.
Stay tuned for more info!
Halloween Partner WOD & Costume Contest: Fri, 10/31 – Best Male/Female OR Top 2 TEAM’s wins a prize.
Note: You must WOD in your costume to win!
Week at a Glance: Our 1RM post % work starts this week!
Mon, 10/13 – 1 Rep MAX Back Squat / (9) AMRAP
Tue, 10/14 – 5:00 ON / 2:00 ON x 4R
Wed, 10/15 – 1 Rep MAX Deadlift / (9) AMRAP – Wodapalooza Online Qualifier (WOD 2)
Thur, 10/16 – E3MOM x 5 (Running) / For Time (Machine Work)
Fri, 10/17 – 6 Rounds For Time / (Remaining Time) 5 Rep Overhead Squat
Sat, 10/18 – PARTNER WOD 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, DB Hang Snatch, Wall Walks (Time)
A/B Clock: 30
6 Rounds For Time /
Goal: Sub 12
*DB Snatch:
Perform all 5 on
1 arm, then
switch.
Competitor:
200 M RUN
5/5 DB HANG SQUAT
SNATCH 50/35
3 WALL WALKS
Rx: 45/25 DB
Performance: 35/20 DB
PARTIAL WALL WALKS
Modifications:
Running: See
Run MOD’s at
the Coach stand.
Hang Squat Snatch:
Scale the load or
perform 7/7 (or
5/5) Hang Power
Snatches.
Wall Walks:
Scale up to 2
(1) Rx Wall Walks
or a mix or 6 C2G
Walk Outs.
Rest as needed
then move onto
the B workout…
Overhead Squat (Weight)
(Remaining Time)
Work up to a 5 Rep
Heavy OH Squat for
the day. Partner
up! Add weight
based on feel.
5-5-5-5-5
OVERHEAD SQUAT
OR BACK SQUAT
STRENGTH ALT.:
3R or AMRAP
15 Goblet Squats
P-Lot Farmers Carry
60 Bicycle Kicks