Announcements
*UPCOMING EVENTS: FREE “Machine Technique Class” (Cisco & Jacki) Sat, 11/16 11:15AM & “BroYoga” Thur, 11/21 6AM… Sign-Up in Wodify. Check out the whiteboard for ALL events!
WEEK AT A GLANCE: *Deload Week… we will begin our last micro cycle next week
Monday, 11/11 – Veterans Day WOD – “CHAD”
*Alternatives will be offered
Tuesday, 11/12 – (20) AMRAP / (5) Core Work
Wednesday, 11/13 – (30) For Time
Thursday 11/14 – Active Recovery
Friday, 11/15 – (30) 9 Rounds For Time
Saturday, 11/16 – (30) 5 Rounds For Time
*Aida & Pete will be back in the gym on 11/12. Please contact Heather 954-296-1693 / heather.cflpf@gmail.com during normal business hours Mon – Fri & Saturday 9AM – 12N for assistance or chat with your coach.
Crossfit LPF – CrossFit
Running, Alt DB Hang Power Snatch, Front Squats, and Push Ups (Time)
(30) 9 Rounds For Time /
Goal: Sub 25
*Push Ups are Chest to
Ground
Rounds: 1-3
200 M RUN
14 ALT. HANG POWER SNATCH 50/35
12 (2) DB FRONT SQUAT
14 (2) DB PUSH UPS
Rounds: 4-6
200 M RUN
12 ALT. HANG POWER SNATCH
10 DB FRONT SQUAT
12 DB PUSH UPS
Rounds: 7-9
200 M RUN
10 ALT. HANG POWER SNATCH
8 DB FRONT SQUAT
10 DB PUSH UPS
Rx: 45/25
Performance: 35/20
Modifications:
Run: Parking lot Run
or 250/200 M Row
or 500/400 M Bike Erg
Lighten the load for the
DB work. Push Ups on knees.