Announcements
Members, We hope you had a wonderful holiday and are ready for another awesome year!
*Look out for an important email announcement Monday evening – 8PM.
EVENTS:
Sat, 1/10 @ 11:15AM – BroYoga.. Invite a guest!
Sat, 1/24 – Coach Marcela’s Baby Shower WOD.. Join us at 11:00AM for a light snack, games & celebration!
Sat, 1/10 @ 11:15AM – BroYoga .. Invite a guest!
Week at a Glance:
Mon, 1/5 – (20) AMRAP – “INCREDIBLE HULK” Courtesy of Beyond Strength
Tue, 1/6 – (15) OH Squat / (10) AMRAP
Wed, 1/7 – (15) 5×5 Back Squat / (12) For Time
Thur, 1/8 – (30) For Time – PARTNER CARDIO
Fri, 1/9 – (30) For Time
Sat, 1/10 – (30) For Time / (remaining Time) Snatch Complex
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
Machine Work, Push Jerks, Pull Ups, and Burpees (Time)
(30) For Time /
Goal: Sub 23
Competitor:
500/400 M ROW
15 PUSH JERKS 155/105
5 RMU OR/ BMU
15 LAT BURPEES OTB
24/18 CAL ECHO BIKE
12 PUSH JERKS
5 RMU OR BMU
12 LAT BURPEES OTB
500/400 M SKI ERG
9 PUSH JERKS
5 RMU OR BMU
9 LAT BURPEES OTB
1000/800 M BIKE ERG
6 PUSH JERKS
5 RMU OR BMU
6 LAT BURPEES OTB
Rx: 135/95 BB
15-12-9-6
C2B PULL UPS
ECHO/SKI/BIKE ERG/ROW
Performance: 95/65 BB
15-12-9-6 PULL UPS
OR 18-15-12-9
JUMPING PULL UPS
SKI/BIKE ERG/ROW/ECHO
Modifications:
Machine:
Scale the work
as needed or
chat with your
Coach.
Push Jerks:
Scale the load
or use 2 DB’s.
Pull Ups:
Scale the reps:
12/9/6/3 or
perform 18-
15-12-9 Strict
Ring Rows.