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
Shoulder Press (Weight)
A/B Clock: 32
(12) SHOULDER PRESS (rack) %
*No Rebounding
*Based off 90% +5 lbs. of
your 1RM. Warm-up to
70%, then perform:
70% x 3
80% x 3
90% x 3+ (ME Reps but
not till failure – leave 1-2
reps in the tank)
EXAMPLE:
MAX is 300
90% + 5 lbs = 275
65% of 275 = 180
75% of 275 = 205
85% of 275 = 235
*ME Reps is at least 3
SCALE DOWN:
3 Rep Heavy Shoulder Press
STRENGTH ALTERNATIVE:
12 Seated 2 DB Military Press
24 KB High Pulls
12 Seated 2 DB Nuetral Press
12 KB Swings
Parking Lot Run
3:00 transition into
the B workout…
Running, Deadlifts, and Wall Walks (Time)
(14) For Time /
Goal: 12
800 M RUN
21 DEADLIFTS
7 WALL WALKS
400 M RUN
15 DEADLIFTS
5 WALL WALKS
200 M RUN
9 DEADLIFTS
3 WALL WALKS
Competitor:
225/155 BB
1 WALL WALK +
1 WALL FACING
“ABMAT” HS
PUSH UP
Rx: 205/145 BB
Performance: 155/105
PARTIAL WALL WALKS,
WALL PLANK (3 sec hold),
OR INCH WORMS (see vid)
Modifications:
Run: 400 M / 200 M
Run / Parking Lot
Run OR 1000/800 M
/ 750/650 M / 500/400
M Row OR 2000/1600 /
1000/800 M / 500/400
M Bike Erg
Deadlifts: Scale the
load or perform 24 /
20 / 16 KB Deadlifts
Wall Walks: Go for
1-2 Wall Walks each
round mixed in with
partial Wall Walks
or Wall Planks.