Announcements
*EVENTS:
Annual In-House TEAM WOD & Potluck Social: Fri, 12/12 (5PM-8PM) – ALL LEVELS.. Stay tuned for more info!
Halloween Partner WOD & Costume Contest: Fri, 10/31.
Week at a Glance: This is our last week of 1RM’s!
Mon, 10/20- 1 Rep MAX Front Squat / 3 Rounds For Time – Inspired by Wodapalooza OCQ Workout #3
Tue, 10/21 – 5:00 ON / 2:00 ON x 4R
Wed, 10/22 – 1 Rep MAX Shoulder Press / 4 Rounds For Time
Thur, 10/23 – Active Recovery
Fri, 10/24- For Time “Reverse Kalsu” / 1 Rep MAX Clean & Jerk
Sat, 10/25 – 4 Rounds For Time
*Want to UP your fitness game? Text us to learn more about Personal Training & Nutrition Counseling.
Support: 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
Front Squat (Weight)
A/B Clock: 28
(15) Work up to
a 1RM Front Squat
for the day. Add
weight based on
feel. Partner up!
Warm Up: 5-5-3-
3-1…
SCALE DOWN:
3 Rep Front Squat
STRENGTH ALT.:
3R or AMRAP
20 Goblet Squats
(KB or 2 DB’s)
12 H-Release
C2G Push Ups
15 ABMAT Sit Ups
9/7 (any) Machine
3:00 transition
into the B workout…
Devil Press, DB Thrusters, and Reverse Lunges (Time)
(10) 3 Rounds For Time /
Goal: Sub 7
*Inspired by WZA
OCQ Workout #3
Competitor:
7 (2) DB DEVIL
PRESS 50/35
12 (2) DB THRUSTER’S
16 (2) DB ALT. FRONT
RACK REV LUNGES
Modifications:
Devils Press:
Scale the load
or perform
1 DB (Alt.) or
scale to Up
Down + DB
Snatch (1 or
2 DB’s).
THRUSTER’S:
Scale the load
(MOD: quarter
Squat).
Reverse Lunges:
Scale the load
or perform any
style Lunge with
or without weight
or use the Rings or
Rig for assistance.