Announcements
JOIN US this weekend (Sat, 10/5 & Sun, 10/6) in support of Jacki, Yas & Jaxon who are competing as individuals in THE FORCE WARS CF Comp. Location: Bergeron Rodeo Grounds – 4201 SW 65th Way, Davie. Fee: $20 1 Day / $30 2 Days. Check your email tonight or IG for heat info. Rep LPF!
WOD’s – Week at a Glance:
*This week, we will begin a NEW Micro Cycle of % work!
Monday, 9/30 – Back Squats for % / (10) AMRAP
Tuesday, 10/1 – (10) AMRAP / (8) AMRAP / (6) AMRAP
Wednesday 10/2 – Deadlifts for % / (12) 4 Rounds For Time
Thursday 10/3 – (26) Active Recovery
Friday, 10/4 – (30) For Time
Saturday, 10/5 – “Bring a Friend Day” – (24) AMRAP
Upcoming BroYoga Classes: Sat, 10/5 11:15AM & Thur, 10/17 6AM
Next BRING A FRIEND DAY: Sat, 10/5. RSVP a first time guest & local resident – text Aida 754-204-5168
Need help? Contact Aida 754-204-5168 / info@crossfitlpf.com or Heather 954-296-1693 /
heather.cflpf@gmail.com during normal business hours, including Saturday 9AM – 12N or In-App Chat with us!
Crossfit LPF – CrossFit
Farmers Carry, Running, Box Jump Overs, and Machine Work (Calories)
(26) 4 x 5:00 AMRAP /
Goal: 80-120+ Cals
*Rest 2:00 B/T Intervals!
Total Calories = Your Score.
Competitor:
FARMERS CARRY 65/45 DB’s
400 M RUN
15 BOX JUMP OVER’S “30/24
*MAX CAL MACHINE
ECHO/SKI/BIKE ERG/ROW
Rx: 50/35 DB * 24/20″ BOX
SKI/BIKE ERG/ROW/ECHO
Performance:
35/20 DB’s * 24/20″ BOX
ROW/ECHO/SKI/BIKE ERG
Modications:
Farmer’s Carry:
Lighten the load
Run: 200 M Run
or 500/400 M Row
or 750/650 M Bike
Erg
Box Jump Over’s:
Use a shorter box,
jump on BP’s or
perform 16 Alt.
Step Up & Over’s