Announcements
***Please Note: Aida will be away 12/4-12/9. If you need assistance during this time, text Heather: Heather.cflpf@gmail.com.***
EVENTS:
Thanksgiving Day, 11/27 – see schedule change
Black Friday, 11/28 – see schedule change
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, 11/24 – (12) BB Clean Complex / (12) AMCAP (Calories)
Tue, 11/25 – (10) AMRAP (Reps) / (14) 3 Sets (ME Reps)
Wed, 11/26 – (12) BB Snatch Complex / (15) 3R For Time
Thur, 11/27 – Thanksgiving Day Partner WOD – 2R For Time
Fri, 11/28 – (35) Partner WOD For Time
Sat, 11/29 – (30) 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, Clean & Jerks, and Burpees (Time)
(32) 2R FOR TIME /
Goal: Sub 28
HAPPY THANKSGIVING
PARTNER WOD 🦃
(Coed teams – use
heavier Ball. You
go, I go – Break
up the work
any way – except
for the Run
(Run together).
Competitor:
400 M RUN 50/30 BALL
4 Rounds:
3 WALL WALKS
3 CLEAN & JERKS 205/135
400 M RUN W/BALL
4 Rounds:
6 BAR FACING BOTB
3 CLEAN & JERKS
Rx:
185/125 BB *
40/20 MB
Performance:
95/65+/- BB *
30/15 MB
PARTIAL WALL WALKS
Modifications:
Running:
200 M Run with
or without Ball,
or see Run MOD’s
at the Coaches
stand.
Wall Walks:
2 Rx Wall Walks
or Wall Planks
(no walk) or 6
C2G Walk Outs.
Clean & Jerks:
Scale the load
or perform Hang
Power Cleans
(BB or 2 DB’s)
Burpees OTB:
Up Down +
Hop or Step
Over’s.