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
Jump Rope, Wall Ball Shots, and Power Cleans (Time)
For time
Goal:
50 DOUBLE UNDERS
25 WALL BALL SHOTS
15-12-9-6
POWER CLEANS
Competitor:
155/105, 165/110, 185/125, 205/135
Rx:
135/95, 155/105, 165/110, 185/125
Performance:
95/65, 115/75, 135/95, 155/105+/-
75 SINGLE UNDERS
Power Clean (Weight)
With remaining time on the clock go for a max Power Clean for the day.