Announcements
EVENTS:
BroYoga – Sat, 11/22 @ 11:15am
Thanksgiving Day, 11/27 – schedule change
Black Friday, 11/28 – schedule change
Annual In-House (Comp Style) Partner WOD & Potluck Social – ALL LEVELS!
Fri, 12/12 (5PM – 8PM) – WOD Release Date: Thur, 11/13 @ 8PM via email.. Sign-Up in WODIFY.
Week at a Glance:
Mon, 11/17- Benchmark: GRACE – For Time / Hero WOD: The Chief – 5×300 AMRAP’S
Tue, 11/18 – 5 Rep Back Squat / (12) AMRAP
Wed, 11/19 – *Inspired by
Peak 360 Fitness – For Time
Thur, 11/20 – ACTIVE RECOVERY – *Repeat from 01/23/25
Fri, 11/21 – E2MOMx5 Rounds
Sat, 11/22 – 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
Back Squat (Weight)
A/B Clock: 30
(15) BACK SQUAT
Work up to a 5 Rep
Heavy Back Squat
for the day. Add
weight based on
feel. Partner up!
STRENGTH ALT:
3R or AMRAP
1:00 Wall Sit
(below depth)
15 Squat Jumps
15 ½ Burpees
(in/outs)
30 Dubs or
60 Single Under’s
or 9/7 Cal (any)
Machine.
3:00 transition into
the B workout…
Rope Climbs, HSPU, and DB Front Squats (AMRAP – Rounds and Reps)
(12) AMRAP /
Goal: 5R-6R+
Competitor:
2 ROPE CLIMBS
8/6 STRICT HSPU
10 (2) DB FRONT
SQUATS 65/45
Rx:
12 HS PUSH UPS
2 ROPE CLIMBS
10 (2) DB FRONT
SQUATS 50/35
Performance:
1 Rx ROPE CLIMB
OR 12 RING ROWS
10 (2) DB SEATED PRESSES
10 (2) DB FRONT
SQUATS 35/20
Modifications:
Rope Climbs:
Scale to 2 (1)
Knotted Rope
Climbs or 4
Lay to Stand
Rope Climbs.
Handstand Push Ups:
Scale up to any #
of reps: Assisted,
Box or Ground
Pike Push Ups,
or scale to standing
10 (2) DB Strict or
Push Press.
Front Squats:
Scale the load
or perform (2)
DB Front Squats.