Announcements
*Reminder, Aida & Pete are traveling (out of the country) 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: 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, 11/4 – (15) Front Squats for % / (10) AMRAP
Tuesday, 11/5 – (12) Shoulder Press for % / (15) For Time
Wednesday, 11/6 – (30) 5 Rounds For Time *Courtesy of RX Mindset
Thursday 11/7 – (30) Active Recovery
Friday, 11/8 – (30) – 5 Rounds For Time / (Remaining
Time) Clean & Jerk Complex
Saturday, 11/9 – (30) For Time
***Don’t forget about our annual “In-House” Team Competition & Potluck Social (Friday, 12/13 – 5p-8p)… ALL LEVELS WELCOME!
Crossfit LPF – CrossFit
Running, Devil Press, and Pull Ups (Time)
(30) For Time /
Goal: Sub 18
*BUY IN: 800 M RUN
Competitor:
20-16-12-8-4
SA ALT DEVIL PRESS 50/35
12-10-8-6-4
BAR MUSCLE UPS
Rx:
50/35
20-16-12-8-4
C2B PULL UPS
Performance:
35/20 +/-
PULL UPS OR
JUMPING PULL UPS
Modifications:
Devils Press:
Scale the load or
switch to Up/Down
+ Power Snatch
Gymnastics:
Banded Pull UPS
or 24-20-16-12-8
Strict Ring Rows