Announcements
EVENTS:
Staff Meeting – Sat, 11/8 *The gym will close at 11AM
BroYoga – Sat, 11/22 @ 11:15am
Annual In-House “Comp Style” Partner WOD & Potluck Social,
Fri, 12/12 (5PM – 8PM) – WOD Release Date: Thur, 11/13.. Sign-Up in WODIFY!
Week at a Glance:
Mon, 11/3 – Shoulder to Overhead Complex / (14) AMRAP (Reps) *Courtesy of “PRVN Fitness”
Tue, 11/4 – 12 / 9 / 6 AMRAP’s
Wed, 11/5 – For Time / Clean + Squat Complex
Thur, 11/6 – ACTIVE RECOVERY – PARTNER WOD
Fri, 11/7 – E5MOM x 5 Rounds
Sat, 11/8 – 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
Running, Jump Rope, Deadlfits, Power Cleans, Hang Power Cleans, and Wall Walks (Time)
(32) For Time /
Goal: 25
Competitor:
400 M RUN
72 DOUBLE UNDER’S
24 DEADLIFTS 225/155
8 WALL WALKS
400 M RUN
60 DOUBLE UNDER’S
18 POWER CLEANS 185/125
6 WALL WALKS
400 M RUN
48 DOUBLE UNDER’S
12 HANG POWER CLEANS 155/105
4 WALL WALKS
400 M RUN
Rx:
205/145 DL
165/115 PC
135/95 HPC
Performance:
135/95 DL
115/75 PC
95/65 +/- HPC
–
PARTIAL WALL WALKS
–
102/90/72
SINGLE UNDER’S
Modifications:
Running:
See Run MOD’s
at the Coaches
stand.
Dubs: Scale up
to any # of Dubs
and/or a mix of
Dubs/Singles or
perform Toes
Taps (double the
reps) or 9/7-7/5-5/3
Cal Ski Erg.
BB: Scale the
loads as needed.
OK to stay at the
same weight for
the entire workout.
Wall Walks: Scale
up to 6/4/2 Rx Wall
Walks (attempts)
or 12/10/8 C2G Walk
Outs.