by Kim Stevens | Oct 2, 2024 | Uncategorized
AnnouncementsJOIN US this weekend (Sat, 10/5 & Sun, 10/6) in support of Jacki, Yas & Jaxon who are competing as individuals in THE FORCE WARS CF Comp. Location: Bergeron Rodeo Grounds – 4201 SW 65th Way, Davie. Fee: $20 1 Day / $30 2 Days. Check your...
by Kim Stevens | Oct 2, 2024 | Uncategorized
Crossfit LPF – CrossFitMachine Work, DB Snatches, and Wall Walks (AMRAP – Rounds and Reps)(12) AMRAP Goal: Competitor: 18/15 CAL ROW 12 ALT DB SNATCH 65/45 CONE TO CONE X 2 HS WALKS Rx: 15/12 CAL SKI 12 ALT DB SNATCH 50/35 3 WALL WALKS Performance: 10/7...
by Kim Stevens | Oct 2, 2024 | Uncategorized
Crossfit LPF – CrossFitDeadlift (Weight)A/B Clock: 30 (15) DEADLIFT % *Based off 90% +10 LBS of your 1RM, warm-up to 70%, then perform: 65% x 5 75% x 5 85% x 5+ (ME Reps but not till failure – leave 1-2 reps in the tank) EXAMPLE:...
by Kim Stevens | Oct 1, 2024 | Uncategorized
AnnouncementsWOD’s – Week at a Glance:*This week, we will begin a NEW Micro Cycle of % work! Monday, 9/30 – Back Squats for % / (10) AMRAP Tuesday, 9/24 – (10) AMRAP / (8) AMRAP / (6) AMRAP Wednesday 9/25 – Deadlifts for % /...
by Kim Stevens | Oct 1, 2024 | Uncategorized
Crossfit LPF – CrossFitMachine Work, DB Snatches, and Wall Walks (AMRAP – Rounds and Reps)(12) AMRAP Goal: Competitor: 18/15 CAL ROW 12 ALT DB SNATCH 65/45 CONE TO CONE X 2 HS WALKS Rx: 15/12 CAL SKI 12 ALT DB SNATCH 50/35 3 WALL WALKS Performance: 10/7...
by Kim Stevens | Oct 1, 2024 | Uncategorized
Crossfit LPF – CrossFitMachine Work, DB Snatches, and Wall Walks (AMRAP – Rounds and Reps)(12) AMRAP Goal: Competitor: 18/15 CAL ROW 12 ALT DB SNATCH 65/45 CONE TO CONE X 2 HS WALKS Rx: 15/12 CAL SKI 12 ALT DB SNATCH 50/35 3 WALL WALKS Performance: 10/7...
