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
Running, Box Jump Overs, Lunges, Pull Ups, and Power Snatches (Time)
(32) For Time /
Goal: Sub 27
*Inspired by
Peak 360 Fitness
Competitor:
*BUY-IN: 1000 M RUN
2 ROUNDS:
21 BOX J/O “30/24
30 ALT BEHIND THE NECK
REVERSE LUNGES 135/95
9 BAR MUSCLE UPS
-DIRECTLY INTO-
*BUY-IN: 1000 M RUN
1 ROUND:
30 POWER SNATCHES 135/95
Rx: 115/75 BB
15 C2B PULL UPS
“24/20 Box
Performance: 75/55 +/- BB
15 PULL UPS OR
15 JUMPING PULL UPS
“24/20 Box
Modifications:
Running: See
Running options
at the Coaches
stand.
Box Jumps: Scale
the Box height or
use stacked plates
or perform 84 Toe
Taps (plates) or
perform Step Up
& Over’s.
Overhead Lunges:
Scale the load or
perform any style
Lunges (BB or DB’s).
MOD: Assisted Lunges
(Rig or Rings) – no #.
Pull Ups: Scale the #
of reps or perform 15
Strict Ring Rows:
Power Snatches:
Scale the load or
perform Hang Power
Snatches or 40 Alt.
DB Power Snatches
or 50 Alt. Hang Power
Snatches.