Announcements

***Please check your email for an important announcement.

*EVENT: Sign-up for our Fri, 12/13 Annual In-House “TEAM COMP” – ALL LEVELS WELCOME! Need a partner? Ask us!

IMPORTANT! Please do not let the Ski Erg handles fly up after use. We are having cable issues, most likely due to early release… same goes for the Rowers. Also, please do not throw down your DB’s – the casings on some are now broken. DB’s should be used on the rubber mats, not the platforms. TY for your support!

WEEK AT A GLANCE: *This is our last Micro Cycle for Strength before we 1RM!

Monday, 11/25 – (12) Shoulder Press % / (15) 5 Rounds For Time

Tuesday, 11/26 – (30) 9 Rounds For Time

Wednesday, 11/27 – (15) Front Squat % / (10) AMRAP

“Thanksgiving” Thursday 11/28 – (28) PARTNER AMRAP

“Black” Friday, 11/29 – (30) ACTIVE RECOVERY

Saturday, 11/23 – (30) 5 Rounds For Time

Support: Aida (754)-204-5168/info@crossfitlpf.com or Heather 954-296-1693/heather.cflpf@gmail.com

during normal business hours.

Crossfit LPF – CrossFit

Running, Thrusters, Pull Ups, and Burpees (AMRAP – Rounds and Reps)

(28) AMRAP /

Goal: 2R-3R+

“HAPPY THANKSGIVING”

Partner Workout! Standard

partner rules apply. Break

up reps any way, except

for the Relay Run &

Burpees.

Competitor:

200 M R-RUN X 2 50/30 BALL

28 THRUSTER’S 115/75

*11 SYNCHRO “LAT” B-OTB

28 C2B PULL UPS

*11 SYNCHRO “LAT” B-OTB

Rx:

40/20 BALL

95/65 BB

PULL UPS

Performance:

30/15 BALL

75/55+/-

JUMPING PULL UPS

Modifications:

Run: Run w/out a ball,

2502/200 M Row, or

500/400 M Bike Erg.

Thruster’s: Scale the

load or use (2) DB’s

(Opt: “16 box).

Pull Ups: Scale up

to any # of Rx Pull

Ups or a mix of Rx/

P or 28 Strict Ring

Rows.

Burpees OTB: Up/

Down + Hop or Step

Over’s

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