Announcements
EVENTS:
VETERANS DAY , 11/11 – Hero WOD “CHAD”
BroYoga – Sat, 11/22 @ 11:15am
Annual In-House (Comp Style) Partner WOD & Potluck Social – ALL LEVELS!
Fri, 12/12 (5PM – 8PM) – WOD Release Date: Thur, 11/13 @ 8PM via email.. Sign-Up in WODIFY.
Week at a Glance:
Mon, 11/10 – 5 Rounds For Time / For Time
Tue, 11/11 – Hero WOD “CHAD”.. alternatives will be offered.
Wed, 11/12 – (10) “Snatch” EMOM / 2:00 ON/1:00 x 5 Rounds
Thur, 11/13 – Active Recovery-ish.. PARTNER WOD
Fri, 11/14 – “Clean/Squat/STOH” BB Complex / (12) AMRAP
Sat, 11/15 – (11) AMRAP / (9) AMRAP
*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, Machines, and Farmers Carry (Time)
(37) For Time /
Goal: Sub 32
*Partner WOD – Split
Farmers Carry &
Relay Run equally.
Complete calories
any way. 1 Machine
per team!
GROUP 1:
2 PL FARMERS CARRY
200 M X 4 RELAY RUN
2 PL FARMERS CARRY
70/60 CAL ROW
2 PL FARMERS CARRY
50/40 CAL ECHO
2 PL FARMERS CARRY
70/60 CAL SKI ERG
2 PL FARMERS CARRY
70/60 CAL BIKE ERG
GROUP 2:
ECHO/SKI/BIKE/ROW
GROUP 3:
SKI/BIKE/ROW/ECHO
Competitor: 65/45 DB’s
Rx: 50/35 DB’s
Performance: 35/20 DB’s