Announcements
EVENTS:
*Last Chance! Sign-up for our (Fri, 12/13) In-House “TEAM COMP” (5PM-8PM) – ALL LEVELS WELCOME! Need a partner? Ask us! Don’t forget to reserve your “heat time” in Wodify.
*REMINDERS:
Our “Christmas Express” Toy Drive ends on Dec, 12/20. Please bring in a new, unwrapped toy (ages 1-16) for a child in need. Drop it in the Christmas box at the gym. The same goes for our “Winter Clothing Drive”. This one ends on 12/30.
WEEK AT A GLANCE:
Monday, 12/9 – Front Squat % / (12) AMRAP
Tuesday, 12/3 – (25) E5MOM x 5 Rounds
Wednesday, 12/4 – Shoulder Press for % / (12) For Time
Thursday 12/5 – (29) ACTIVE RECOVERY
Friday, 12/6 – (30) 5 Rounds “interval Work” (AM) / In-House Team Comp (PM)
Saturday, 12/7 – (30) 5 Rounds For Time
Support: Aida (754)-204-5168/info@crossfitlpf.com or Heather 954-296-1693/heather.cflpf@gmail.com
during normal business hours.
Crossfit LPF – CrossFit
Running, Burpee Pull Ups, and Snatches (Time)
(32) 5 Rounds For Time /
Goal: Sub 23
Rest :90 Sec b/t rounds.
Deduct the 6:00 of rest
from your overall time.
Competitor:
400 M RUN
10 BURPEE PULL UPS
10 POWER SNATCHES 115/75
Rx: 95/65
Performance: 75/55+/-
BURPEES TO TARGET
Modifications:
Running: 200 M Run,
500/400 M Row or
750/650 M Bike Erg.
Burpee Pull Ups: Perform
all of your Burpees, then
the Pull Ups (any # of reps
/ style) or 15 (12) Strict
Ring Rows.
Power Snatches: Scale
the load or perform Hang
Power Snatches or 14 (12)
Alt. DB Snatches.