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 (Time)
(32) 4 Rounds for time:
Goal: Sub 25
“HAPPY THANKSGIVING”
Partner Workout! Standard
rules apply. Break up reps
any way, except for the
Relay Run & Burpees.
Competitor:
200 M R-RUN X 2 50/30 BALL
28-24-20-16
THRUSTER’S 115/75
*11-9-7-5
SYNCHRO “LAT” B-OTB
28 -24-20-16
C2B PULL UPS
*11-9-7-5
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