Announcements
Members, On behalf of the LPF Team, We want to wish you & your family a happy, healthy and
a very Merry Christmas. Blessings to you all!
Support: Mon – Fri : 9am – 8pm & Sat: 9am-12N
Aida 754-204-5168 / info@crossfitlpf.com * Heather 954-296-1693 / Heather.cflpf@gmail.com
*See WODIFY, for this week’s schedule change.
Week at a Glance:
Mon, 12/22 – (12) 5 Rep Strict Press / (15) For Time
Tue, 12/23 – (15) 5 Rep Back Squat / (12) For Time
Wed, 12/24 – 12 Bars of Christmas. *Modifications will be offered… Look out for the “12 Bars” email.
Thur, 12/25 – Closed… Merry Christmas!
Fri, 12/126 – (15) 3 Rep Deadlift / (12) 3 Rounds For Time
Sat, 12/27 – (30) 4 Rounds For Time
Crossfit LPF – CrossFit
Machine Work, Cleans, Pull Ups, and Burpees (Time)
(30) 4 Rounds For Time /
Goal: Sub 25
Competitor:
MACHINE WORK
12 LAT BUPREES OTB
9-7-5-3
BAR MUSCLE UPS
6 SQUAT CLEANS 205/145
RD 1: 500/400 M ROW
RD 2: 24/18 CAL ECHO
RD 3: 500/400 M SKI
RD 4: 1000/800 M
BIKE ERG
Rx: 185/125 BB
15-12-9-6 C2B PULL UPS
ECHO/SKI/BIKE/ROW
Performance: 95/65+/- BB
15-12-9-6 PULL UPS
OR JUMPING PULL UPS