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

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