Announcements
Members, On behalf of the LPF Team, We want to wish you & your family a happy, healthy and
a very Merry Christmas. Blessings to you all!
Support: Mon – Fri : 9am – 8pm & Sat: 9am-12N
Aida 754-204-5168 / info@crossfitlpf.com * Heather 954-296-1693 / Heather.cflpf@gmail.com
*See WODIFY, for this week’s schedule change.
Week at a Glance:
Mon, 12/22 – (12) 5 Rep Strict Press / (15) For Time
Tue, 12/23 – (15) 5 Rep Back Squat / (12) For Time
Wed, 12/24 – 12 Bars of Christmas. *Modifications will be offered… Look out for the “12 Bars” email.
Thur, 12/25 – Closed… Merry Christmas!
Fri, 12/126 – (15) 3 Rep Deadlift / (12) 3 Rounds For Time
Sat, 12/27 – (30) 4 Rounds For Time
Crossfit LPF – CrossFit
Deadlift (Weight)
A/B Clock: 32
(15) 5X3 DEADLIFT
Work up to a 3
Rep Heavy “Floor
Pause” Deadlift.
Add weight based
on feel. Partner
up!
STRENGTH ALT.:
3R or AMRAP
*B/I: 20 Cal Machine
20 KB Deadlifts
(elevated on
plates or
traditional)
10 Up Downs
25 Dubs or
75 Singles
1:00 Wall Sit
1:00 Plank (elbows)
3:00 transition
into the B workout…
Running, DB C&J, and Toes to Bar (Time)
(14) 3 Rounds
For Time /
Goal: Sub 12
*Run 400 M
before each
round. DB CJ:
Switch arms
every 5 reps.
Competitor:
400 M RUN
30-20-10
S/A DB HANG
POWER CJ 65/45
TOES TO BAR
Rx: 50/35 DB
Performance: 35/20 DB
HANGING KNEE RAISES
Modificatitions:
Running: 200 M
Run or see Run
MOD’s at the
Coaches stand.
S/A DB HP CJ:
Scale the load.
Toes to Bar:
Scale up to
TTB (Ring)
attempts or
a mix of any
variations, or
Toes to Rig.