Announcements
Shoutout to our teams who competed on Saturday at The Sandbox Games @ CF Pompano Beach:
Rx Female: Stefany & Coreen – 1st Place / Rx Male: Yas & Johny – 2nd Place / Rx Male: Phil & Casey – 3rd Place /
Rx Female: Kelli & Dani – 7th Place. Bravo! Members, when you see our athletes at the gym, congratulate them!
EVENTS:
Halloween Partner WOD & Costume Contest – Fri, 10/31
BroYoga – Sat, 11/1 @ 11:15am
Week at a Glance:
Mon, 10/27 – AMRAP (12) “2015 CF LIFTOFF WOD 3” / Clean Complex
Tue, 10/28 – 10 Rounds For Time
Wed, 10/29 – AMRAP (12) / 1R Heavy Squat Snatch
Thur, 10/30 – ACTIVE RECOVERY – Repeat from 11/01/2024
Fri, 10/31 – HALLOWEEN PARTNER WOD “For Time” – Wear your costume!
Sat, 11/1 – Bring a Friend Day – PARTNER WOD “AMRAP”
*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, Hang Power Clean Toes to Bar, and Box Jump Overs (Time)
(33) Partner WOD For Time /
Goal: Sub 27
HAPPY HALLOWEEN –
Partner WOD 🎃!
You go, I go – Break up
the reps any way except
for the Run (Run together /
1 Ball per Team). *Co-Ed
teams, use heavier ball.
Competitor:
800-400-200 M Run
PARTNER MED BALL
RUN 50/30
48-36-18
HANG POWER CLEANS 155/105
TOES TO BAR
BOX JUMP OVER’S “24/20
Rx: 135/95 BB * 40/20 MB
Performance:
95/65 BB * 30/15 MB
Modifications:
Running:
See Run MOD’s
at the Coach stand.
Or Run without a
Ball.
Hang Power Cleans:
Scale the load or
use 2 DB’s.
Toes to Bar:
Scale up to any #
of reps, any variation
of TTB (Rings) or
Toes to Rig (BFSU).
Box Jump Over’s:
Scale the Box height
or use stacked plates,
or perform 120-96-72
Toe Taps or perform
Step Up & Over’s or
12/9-9/7-7/5 Cal
Machine.