Announcements
EVENTS!
*Please join us this Fri, 12/6 7PM at Bar Louie’s (Coconut Creek) for “Coach Adam’s” farewell party!
Appetizers will be served…
*Sign-up for our (Fri, 12/13) In-House “TEAM COMP” (5PM-8PM) – ALL LEVELS WELCOME! Need a partner? Ask us!
*YOGA -Sat, 12/7 at 11:15AM.. sign-up in Wodify!
*REMINDER! Our “Christmas Express” Toy Drive ends on Dec, 12/20. Please bring in a new, unwrapped toy (ages 1-16) for a child in need. Drop it in the Christmas box at the gym. We’ll take care of the rest. XO!
WEEK AT A GLANCE:
Monday, 12/2 – (15) Back Squat % / (12) AMRAP
Tuesday, 12/3 – (30) For Time
Wednesday, 12/4 – (15) Deadlift % / (10) AMRAP
Thursday 12/5 – (35) ACTIVE RECOVERY
Friday, 12/6 – (12) AMRAP / (Remaning Time) BB Complex
Saturday, 12/7 – (30) “BRING A FRIEND DAY”… Partner WOD!
Support: Aida (754)-204-5168/info@crossfitlpf.com or Heather 954-296-1693/heather.cflpf@gmail.com
during normal business hours.
Crossfit LPF – CrossFit
Running, Thrusters, and Pull Ups (Time)
(32) For Time /
Goal: Sub 27
*BRING A FRIEND DAY!
PARTNER WOD – You go,
I go. Break up reps any
way (but evenly).
Competitor:
200 M “RELAY” RUN X 2
*4 Rounds:
12 THRUSTER’S 115/75
6 BAR MUSCLE UPS
200 M “RELAY” RUN X 4
*4 Rounds:
8 THRUSTER’S 135/95
4 BAR MUSCLE UPS
200 M “RELAY” RUN X 2
Rx:
200 M “RELAY” RUN X 2
*4 Rounds:
12 THRUSTER’S 95/65
12 C2B PULL UPS
200 M “RELAY” RUN X 4
*4 Rounds:
4 THRUSTER’S 115/75
8 C2B PULL UPS
200 M “RELAY” RUN X 2
Performance:
75/55 +/- * 95/65+/-
8 (6) Pull Ups or
12 (10) Jumping Pull
Ups.
Modifications:
Running: Parking
Lot Run or 250/200
M Row or 500/400
M Bike Erg.
Thruster’s: Lighten
the load or use 2 DB’s
Pull Ups: or 12 (10)
Strict Ring Rows.