Announcements
EVENTS:
BroYoga – Sat, 11/22 @ 11:15am
Thanksgiving Day, 11/27 – schedule change
Black Friday, 11/28 – schedule change
Annual In-House (Comp Style) Partner WOD & Potluck Social – ALL LEVELS!
Fri, 12/12 (5PM – 8PM) – WOD Release Date: Thur, 11/13 @ 8PM via email.. Sign-Up in WODIFY.
Week at a Glance:
Mon, 11/17- Benchmark: GRACE – For Time / Hero WOD: The Chief – 5×300 AMRAP’S
Tue, 11/18 – 5 Rep Back Squat / (12) AMRAP
Wed, 11/19 – *Inspired by
Peak 360 Fitness – For Time
Thur, 11/20 – ACTIVE RECOVERY – *Repeat from 01/23/25
Fri, 11/21 – E2MOMx5 Rounds
Sat, 11/22 – For Time
*Want to UP your fitness game? Text us to learn more about Personal Training & Nutrition Counseling.
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, DB Snatch, DB S2O, and Burpees (Time)
(30) For Time /
Goal: Sub 23
DB Set Up: 1 line
Competitor:
500/400 M ROW
24 ALT DB SNATCH 65/45
24 LAT BURPEES OTDB
24/18 CAL ECHO BIKE
12/12 DB S2O
18 LAT BURPEES OTDB
500/400 M SKI ERG
24 ALT DB SNATCH
12 LAT BURPEES OTDB
1000/800 M BIKE ERG
12/12 DB S2O
6 LAT BURPEES OTDB
Rx: 50/35 DB
ECHO/SKI/BIKE/ROW
Performance:
SKI/BIKE/ROW/ECHO
Modifications:
Machine Work:
Scale as needed.
Chat with your
Coach.
DB Snatches:
Scale the load
or perform Alt.
Hang Power
Snatches.
Burpees OTDB:
Up Down + Hop
Over or Step Over.