Announcements
*Dear Members, Aida & Pete will be traveling out of the country from 11/1 – 11/11. 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.
*UPCOMING EVENTS: “Bring A Friend Day” Sat, 11/2 / FREE “Machine Technique Class” (Cisco & Jacki)
Sat, 11/16 11:15AM / BroYoga Sat, 11/9 11:15AM & Thur, 11/21 6AM… Sign-Up in Wodify.
WEEK AT A GLANCE:
Monday, 10/28 – (15) Deadlift for % / (12) AMRAP
Tuesday, 10/29 – (30) For Time
Wednesday, 10/30 – (15) Back Squats % / (12) E3MOMx4R
Thursday 10/31 – *HALLOWEEN PARTNER WOD* (18) AMRAP (Inspired by
Wodapalooza Online Qualifier 24-25, Workout 1 & 2/ (12) 1 Rep Heavy CJ
Friday, 11/1 – (30) Active Recovery
Saturday, 11/2 – (30) *BRING A FRIEND DAY * – Partner WOD
***Check out the whiteboard for ALL UPCOMING EVENTS including our annual “In-House Teaam
Competition & Potluck Social (Friday, 12/13 – 5p-8p)… ALL LEVELS WELCOME!
Crossfit LPF – CrossFit
Machine Work, Clean & Jerks, Box Jumps, and Pull Ups (Time)
5 RFT
Goal:
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 JUMPING PULL UPS
BIKE/ROW/ECHO/SKI/RUN