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
Box Step Ups (Time)
(45) For Time /
Goal: Sub 40
HAPPY VETERANS DAY 🇺🇸
CrossFit.com HERO WOD
“CHAD”
Competitor:
1000 ALT. STEP UPS 20″ BOX
45/35 LB RUCK SACK
Rx:
1000 ALT. BOX STEP UPS 20″ BOX
20/14lb. WEIGHTED VEST
Performance:
1000 ALT. BOX STEP UPS 20″ BOX
*Choose your option:
NO WEIGHT
PARTNER STYLE
750 BOX STEP UPS
500 BOX STEP UPS
ALTERNATIVE WOD:
(30) AMRAP
200 M Run
20 Alt. Step Ups
20 Double Under’s
or 40 Single Under’s
20 BF Sit Ups
20 Double Under’s
or 40 Single Under’s
CHAD (Time)
1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)
Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.
A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.
Score is the time it takes to complete all 1,000 repetitions.
To learn more about CHAD click here