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
Wall Balls, Snatches, and Burpees (Time)
(30) 5 Rounds For Time /
Goal: Sub 25
“BRING A FRIEND DAY –
PARTNER WORKOUT”
Break up the work any
way, except for the run…
you go, I go.
Competitor:
400 M RELAY RUN (200 M ea.)
36 WALL BALL SHOTS 20/14
12 BURPEE BJO ’24/20
12 SQUAT SNATCHES 135/95
Rx:
20/14 WB *115/75 BB
Performance:
14/12 WB *95/65+/-BB
Moddifications:
Run: Parking Lot
Run, 250/200 M Row
or 500/400 M Bike
Erg
Wall Ball Shots: Use
a lighter ball. Partial
Squat
Burpee BJO: Use
a shorter box or stacked
plates or Step Up & Over.
Up / Down Burpees
Squat Snatches: Scale
the load or perform
Power or Hang Power
Snatches or 16 Alt. DB
Snatches