Announcements
***Members, Join us this Saturday, 10/25 at CrossFit Pompano Beach for The SANDBOX GAMES CF Competition.
We have 4 TEAMS competing: 11AM (Lane 6) Dani & Kelli * 11:40AM (Lane 3) Stefany & Coreen *
12:20PM (Lane 1) Phil & Casey * 12:20PM (Lane 4) Johny & Yas. GOOD LUCK TEAMS!!!
Week at a Glance: This is our last week of 1RM’s!
Mon, 10/20- 1 Rep MAX Front Squat / 3 Rounds For Time – Inspired by Wodapalooza OCQ Workout #3
Tue, 10/21 – 5:00 ON / 2:00 ON x 4R
Wed, 10/22 – 1 Rep MAX Shoulder Press / 4 Rounds For Time
Thur, 10/23 – Active Recovery
Fri, 10/24- For Time “Reverse Kalsu” / 1 Rep MAX Clean & Jerk
Sat, 10/25 – 4 Rounds 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, Box Jump Overs, Power Snatches, and Pull Ups (Time)
(30) 4 Rounds For Time /
Goal: Sub 23
Step Down required on the Box Jump Overs
Competitor:
400 M RUN
15 BOX J/O “24/20
12-9-6-3
POWER SNATCHES 155/105
BAR MUSCLE UPS
Rx: 115/75 BB
15-12-9-6
POWER SNATCHES
C2B PULL UPS
Performance:
75/55 +/- BB
15-12-9-6
POWER SNATCHES
12-9-6-3
PULL UPS
Modifications:
Running:
See RUN Mod’s
at the Coaches
station.
Box Jump Over’s:
Scale the Box
height or jump
onto stacked
plates or perform
60 Toe Taps or
Step Up & Over’s.
Power Snatches:
Scale the load
or perform Hang
Power Snatches
or 20-16-12-10
Alt. DB Snatches.
Pull Ups: Scale the
# of reps or perform
15-12-9-6 Strict
Ring Rows.