Announcements
Happy Holidays Members! We want to wish you a blessed time with your friends & family. Note: Our holiday schedule has been updated in Wodify. Please do not come to the gym without a reservation. Reserve your classes soon.
*Thank you for donating towards our “Christmas Express Toy Drive”. Our “Winter Clothing Drive” ends on 12/30. The drop is in the warm-up area. Please donate.. 😉
WEEK AT A GLANCE: This is the last week of our strength cycle. We will 1RM starting the week of 1/6.
Monday, 12/23 – Shoulder Press % / (15) E4MOM
Tuesday, 12/24 – (45) “12 Bars of Christmas” (Alternatives will be offered)
Wednesday, 12/25 – We are closed on Christmas Day.
Thursday 12/26 – (15) Front Squat % / (12) For Time
Friday, 12/27 – (10) EMOM / (15) For Time
Saturday, 12/28 – (30) For Time
Support: Aida (754)-204-5168/info@crossfitlpf.com or Heather 954-296-1693/heather.cflpf@gmail.com
during normal business hours – Mon – Fri 9am – 7pm & Sat 9am – 12N.
Crossfit LPF – CrossFit
Back Squats (Weight)
(15) BACK SQUAT
WORK UP TO A 3 REP HEAVY “1 SEC” PAUSE BACK SQUAT
(MUST COME TO A DEAD STOP AT THE BOTTOM OF YOUR SQUAT BEFORE ASCENDING IN THE SQUAT)
Workout (AMRAP – Rounds and Reps)
(12) AMRAP
Goal:
Competitor:
2 LEGLESS ROPE CLIMBS (M)
1 LRC + 1 RC (F)
12 ALT DB SNATCHES 65/45
6/4 WALL FACING STRICT HSPU
(MUST WALL WALK TO START YOUR WFSHSPU)
MAY USE AN ABMAT
Rx:
12 ALT DB SNATCHES 50/35
2 ROPE CLIMBS
12 HSPU
Performance:
12 RING ROWS OR/
2 ROPE CLIMBS
12 ALT DB SNATCHES 35/20
8-12 (2) SEATED DB PRESS
(MAY USE DIFFERENT WEIGHT THAN DB SNATCHES)