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, Toes to Bar, and BB Complex (Time)
A/B Clock: 27
(15) E3MOM X 5R
Goal: Sub 2:15
BB COMPLEX:
1 SQUAT CLEAN +
1 HANG SQUAT CLEAN +
2 FRONT SQUATS = UB
*Slowest interval
= your score.
Competitor:
200 M RUN
15 TOES TO BAR
1 BB COMPLEX 205/145
Rx: 165/100
12 TOES TO BAR
Performance: 95/65 +/-
10 (8) TOES TO BAR
OR 12 HANGING
KNEE RAISES
Modifications:
Running: 400 M
or 200 M Run
or See Run
MOD’s at the
Coaches station.
Toes to Bar: Scale
to Toes to Ring
attempts, or perform
12 (10) Toes to Rig
(BFSU).
BB Complex:
Scale the load or
Scale the complex:
1 Power Cleans +
1 Hang Power Cleans +
2 (1) Front Squat = UB.
3:00 transition into
the B workout…
Double Unders, KB Swings, KB Goblet Squats (AMRAP – Rounds and Reps)
(9) AMRAP /
Goal: 4R-5R+
Competitor:
36 DOUBLE UNDER’S
12 KB OH SWINGS 70/53
9 KB GOBLET SQUATS
Rx: 53/35 KB
Performance: 35/25 KB
72 SINGLE UNDER’S
Modifications:
Dubs: Scale up to
Dub attempts or
a mix or Dubs/Singles,
or perform 96 Toe
Taps (plates) or 7/5
Cal (any) Machine.
KB Work: Scale
the load or perform
KB Russian Swings.