Announcements
Week at Glance!
Monday, 10/21 – (15) Strict Press for % / (14) For Time
Tuesday, 10/22 – (30) For Time
Wednesday, 10/23 – (15) Front Squats % / (14) For Time
Thursday 10/24 – (30) Active Recovery
Friday, 10/25 – (30) 5 Rounds For Time /
Saturday, 10/26 – (30) 10 Rounds For Time
*REMINDER! Our NEXT Bring a Friend Day” is Saturday, 11/2. Invite a first-time guest and local resident.
BroYoga is on Sat, 11/9 11:15am & Thur, 11/21 6AM.
IMPORTANT! Please clean up after your workout. A little extra care goes a long way. Thank you in advance for your support!
Need help? Contact Aida 754-204-5168 / info@crossfitlpf.com or Heather 954-296-1693 /
heather.cflpf@gmail.com during normal business hours, including Saturday 9AM – 12N or
In-App Chat with us!
Crossfit LPF – CrossFit
Running, Overhead Squats, and Toes to Bar (Time)
(30) 5 Rounds For Time /
Goal: Sub 23
Competitor:
400 M RUN
12 OVERHEAD SQUATS 115/75
12 TOES TO BAR
Rx: 95/65
Performance: 75/55 +/-
HANGING KNEE RAISES
Modifications:
Running: 200 M Run,
750 M / 650 M Row
or 1000 / 800 M
Bike Erg
Overhead Squats:
Scale the load or
perform 15 or 12
Back Squats or
18 or 15 DB
Front Squats
Toes to Bar:
Scale up to Toes
to Bar (Ring)
attempts or
Toes to Rig