Announcements
*UPCOMING EVENTS: FREE “Machine Technique Class” (Cisco & Jacki) Sat, 11/16 11:15AM & “BroYoga” Thur, 11/21 6AM… Sign-Up in Wodify. Check out the whiteboard for ALL events!
WEEK AT A GLANCE: *Deload Week… we will begin our last micro cycle next week
Monday, 11/11 – Veterans Day WOD – “CHAD”
*Alternatives will be offered
Tuesday, 11/12 – (20) AMRAP / (5) Core Work
Wednesday, 11/13 – (30) For Time
Thursday 11/14 – Active Recovery
Friday, 11/15 – (30) 9 Rounds For Time
Saturday, 11/16 – (30) 5 Rounds For Time
*Aida & Pete will be back in the gym on 11/12. Please contact Heather 954-296-1693 / heather.cflpf@gmail.com during normal business hours Mon – Fri & Saturday 9AM – 12N for assistance or chat with your coach.
Crossfit LPF – CrossFit
Machine Work, Clean & Jerks, Box Jumps, and Pull Ups (Time)
(30) 5 Rounds For Time /
Goal: Sun 27
Competitor:
12/9 CAL ECHO
6 POWER CLEAN & JERK 185/125
9 BOX JUMP OVERS 30/24″
12 C2B PULL UPS
RD 2: 250/200 M SKI ERG
RD 3: 500/400 M BIKE ERG
RD 4: 250/200 M ROW
RD 5: 200 M RUN
Rx: 165/115 BB * 24/20″ BOX
12 C2B PULL UPS OR 15 PULL UPS
SKI/BIKE/ROW/ECHO/RUN
Performance:
135/95 +/- BB * 24/20″ BOX
12 PULL UPS OR 15 JUMP PULL UPS
BIKE/ROW/ECHO/SKI/RUN
Modifications:
Machine Work: Adjust the
work as needed. Chat w/
your coach.
Run: Parking Lot Run,
500/400 M Bike Erg or
250/200 M Row
Power CJ: Scale the load
or perform Hang Power
Clean + Shoulder to OH
Box Jump Over’s: Scale
the box height or use
stacked BP’s or perform
81 Alt. Toe Taps on box
or stacked BP’s.
Pull Ups: 21 Strict Ring Rows