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, Overhead Squats, and Burpees (AMRAP – Rounds and Reps)
(9) AMRAP
Goal:
Buy In: 800 M RUN
Competitor:
9 OVERHEAD SQUATS 115/75
9 BAR FACING BURPEES
Rx: 95/65
Performance: 75/55+
Running, Overhead Lunges, and Burpees (AMRAP – Rounds and Reps)
(7) AMRAP
Goal:
Buy In: 400 M RUN
Competitor:
14 ALT OVERHEAD BB LUNGES 115/75
7 DOUBLE BAR HOP LAT BURPEES
Rx: 95/65
Performance: 75/55+/-
Running, Lunges, and Burpees (AMRAP – Rounds and Reps)
(5) AMRAP
Goal:
Buy In: 200 M Run
Competitor:
10 ALT FRONT RACK REVERSE LUNGES 115/75
5 LAT BURPEES OTB
Rx: 95/65
Performance: 75/55+/-