Announcements
EVENTS:
Staff Meeting – Sat, 11/8 *The gym will close at 11AM
BroYoga – Sat, 11/22 @ 11:15am
Annual In-House “Comp Style” Partner WOD & Potluck Social,
Fri, 12/12 (5PM – 8PM) – WOD Release Date: Thur, 11/13.. Sign-Up in WODIFY!
Week at a Glance:
Mon, 11/3 – Shoulder to Overhead Complex / (14) AMRAP (Reps) *Courtesy of “PRVN Fitness”
Tue, 11/4 – 12 / 9 / 6 AMRAP’s
Wed, 11/5 – For Time / Clean + Squat Complex
Thur, 11/6 – ACTIVE RECOVERY – PARTNER WOD
Fri, 11/7 – E5MOM x 5 Rounds
Sat, 11/8 – 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
Wall Ball, Box Jump Overs, and Burpee Pull Ups (Time)
E5MOM X 5 Rounds /
Goal: Sub 3:00
*Slowest interval
is your score. Box
Jump Over’s:
Step down is
required.
Competitor:
24 WALL BALLS 20/14
16 BOX JUMP OVERS “24/20
8 BURPEE BAR MUSCLE UPS
Rx: 12 BURPEE PULL UPS
Performance: 14/12 WALL BALL
12 BURPEE TO TARGET
Modifications:
Wall Ball Shots:
Scale the load
(MOD: Use a Box)
Box Jump Over’s:
Scale the Box
height or jump
onto plates or
perform Step
Up & Over’s.
Burpee to Target:
Scale up to 6-9
Pull Ups + 12
traditional Burpees
or 12 Strict Ring Rows.