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
Snatches, C&J, Pull Ups, and Jump Rope (AMRAP – Rounds and Reps)
A/B Clock: 30
(12) AMRAP /
Goal: Sub 4R-5R+
*2015 CF LIFTOFF WOD 3
Competitor:
3 POWER SNATCHES 135/95
6 POWER CLEAN & PUSH JERKS
9 C2B PULL UPS
54 DOUBLE UNDER’S
Rx: 115/75 BB
PULL UPS
Performance: 75/55 +/-
JUMPING PULL UPS
65 SINGLE UNDER’S
Modifications:
Power Snatches:
Scale the load
or perform Hang
Power Snatches
or perform 12 (9)
Alt. DB Snatches.
Power Clean & Jerks:
Scale the load
or perform Hang
Power Clean +
Shoulder to OH
or use 2 DB’s
Pull Ups: Scale
up to 6 (4) Pull
Ups or 12 (9) Strict
Ring Rows.
Double Under’s:
Scale up to Dub
attempts or a mix
of Dubs / Singles
or perform 120
Toes Taps (plates)
or 7/5 Cal (any)
Machine.
3:00 transition
into the B workout…
Clean & Jerks (Weight)
(15) Work up to a
heavy BB Complex
for the day. Add weight
based on feel. Partner
up!
* Complete 1 Squat
Clean, rest 3-5 sec
then complete 1
Squat Clean + 1
Front Squat + 1
Jerk (any style) UB.
2 SQUAT CLEANS
+ 1 FRONT SQUAT
+ 1 JERK
SCALE DOWN:
2 POWER CLEANS
+ 1 FRONT SQUAT
+ 1 JERK (any style)
Strength Alt.:
3R or AMRAP
12 BF Sit Ups
9 Up Downs
7 Deadlifts
5 Hang Power Cleans
3 Shoulder to OH
Parking Lot Run