Announcements
***Please check your email for an important announcement.
*EVENT: Sign-up for our Fri, 12/13 Annual In-House “TEAM COMP” – ALL LEVELS WELCOME! Need a partner? Ask us!
IMPORTANT! Please do not let the Ski Erg handles fly up after use. We are having cable issues, most likely due to early release… same goes for the Rowers. Also, please do not throw down your DB’s – the casings on some are now broken. DB’s should be used on the rubber mats, not the platforms. TY for your support!
WEEK AT A GLANCE: *This is our last Micro Cycle for Strength before we 1RM!
Monday, 11/25 – (12) Shoulder Press % / (15) 5 Rounds For Time
Tuesday, 11/26 – (30) 9 Rounds For Time
Wednesday, 11/27 – (15) Front Squat % / (10) AMRAP
“Thanksgiving” Thursday 11/28 – (28) PARTNER AMRAP
“Black” Friday, 11/29 – (30) ACTIVE RECOVERY
Saturday, 11/23 – (30) 5 Rounds For Time
Support: Aida (754)-204-5168/info@crossfitlpf.com or Heather 954-296-1693/heather.cflpf@gmail.com
during normal business hours.
Crossfit LPF – CrossFit
Rope Climb, Running, DB HPC&J, and HSPU (Time)
(32) 5 Rounds For Time /
Goal: Sub 25
*DB HPCJ is single arm.
Perform all 6 reps on
1 arm before switching.
Competitor:
2 LEGLESS ROPE CLIMBS
400 M RUN
6/6 DB HANG POWER CJ 65/45
12 DEFICIT HS PUSH UPS
M: 45+25 BP X 2 (ea. side)
F: 45 X 2 BP (ea. side)
Rx:
400 M RUN
2 ROPE CLIMBS
6/6 DB HANG POWER CJ 50/35
12 HAND STAND PUSH UPS
Performance:
12 RING ROWS
6/6 DB HANG POWER CJ 35/20
12 (2) DB PUSH PRESS
400 M RUN
Modifications:
Run: 200 M, Parking
Lot, 500/400 M Row,
750/650 M Bike Erg
Rope Climbs: Go
for 1 Rx R.C. or partial
or a mix (Rx / P) or 10
6 Lay to Stand R.C..
DB HPCJ: Lighten
the load.
HSPU: Go for any style
of HSPU or a mix (Rx,
ABMAT, Box or Pike) –
Be safe!