Announcements

IMPORTANT! Please do not let the Ski Erg handles fly up after use. We are having cable issues, most likely due to early release… same goes for the Rowers. Also, please do not throw down your DB’s – the casings on some are now broken. DB’s should be used on the rubber mats, not the platforms. TY for your support!

*Acupuncture at LPF on 11/20 by appt. ($40) DM Gina H 754-224-7503.

*EVENT: Sign-up’s for our Fri, 12/13 Annual In-House “TEAM COMP” begins this week.

ALL LEVELS WELCOME. Need a partner? Ask us!

*EVENT: BroYoga Class: Thursday, 11/21 @ 6AM

WEEK AT A GLANCE: *This is our last Micro Cycle for Strength before we 1RM!

Monday, 11/18 – Back Squats % / (12) For Time

Tuesday, 11/19 – (30) 5 Rounds For Time

Wednesday, 11/20 – Deadlifts % / (10) AMRAP

Thursday 11/21 – (30) Active Recovery

Friday, 11/22 – (25) 9/7/5 AMRAP’s

Saturday, 11/23 – (30) 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, Overhead Squats, and Burpees (AMRAP – Rounds and Reps)

A/B Clock: 25

(9) AMRAP /

Goal: 4R-5R+

*BUY-IN: 800 M RUN

Competitor:

9 OVERHEAD SQUATS 115/75

9 BAR FACING BURPEES OTB

Rx: 95/65

Performance: 75/55+

Modifications:

Run: 400 M Run,

1000/800 M Row

2000/1600 M

Bike Erg

OH Squats: Scale

the load or perform

Back Squats

Burpees OTB: Up/Down

+ Hop or Step Over’s

Running, Overhead Lunges, and Burpees (AMRAP – Rounds and Reps)

(7) AMRAP /

Goal: 3R-4R+

*BUY-IN: 400 M RUN

Competitor:

14 ALT. OH BB LUNGES 115/75

7 DBL BAR HOP LAT BURPEES

Rx: 95/65

Performance: 75/55+/-

Modifications:

Run: 200 M Run,

750/650 M Row

1500/1200 M

Bike Erg

OH Lunges: Scale

the load or perform

Back Rack or (2) DB

Alt. Lunges.

Burpees OTB: Up/Down

+ DBL Hop or Step Over’s

x 2.

Running, Lunges, and Burpees (AMRAP – Rounds and Reps)

(5) AMRAP /

Goal: 2R-3R+

*BUY-IN: 200 M Run

Competitor:

10 ALT. FRONT RACK REVERSE LUNGES 115/75

5 LAT BURPEES OTB

Rx: 95/65

Performance: 75/55+/-

Modifications:

Run: Parking Lot Run,

500/400 M Row

750/650 M Bike Erg

FR Lunges:: Scale

the load or perform

(2) DB Alt. Lunges

Burpees OTB: Up/Down

+ Hop or Step Over’s

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