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/C 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
2:00 REST
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.
2:00 REST
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