Announcements
*Dear Members, Aida & Pete will be traveling out of the country from 11/1 – 11/11. Please contact
Heather 954-296-1693 / heather.cflpf@gmail.com during normal business hours Mon – Fri & Saturday
9AM – 12N for assistance or chat with your coach.
*UPCOMING EVENTS: “Bring A Friend Day” Sat, 11/2 / FREE “Machine Technique Class” (Cisco & Jacki)
Sat, 11/16 11:15AM / BroYoga Sat, 11/9 11:15AM & Thur, 11/21 6AM… Sign-Up in Wodify.
WEEK AT A GLANCE:
Monday, 10/28 – (15) Deadlift for % / (12) AMRAP
Tuesday, 10/29 – (30) For Time
Wednesday, 10/30 – (15) Back Squats % / (12) E3MOMx4R
Thursday 10/31 – *HALLOWEEN PARTNER WOD* (18) AMRAP (Inspired by
Wodapalooza Online Qualifier 24-25, Workout 1 & 2/ (12) 1 Rep Heavy CJ
Friday, 11/1 – (30) Active Recovery
Saturday, 11/2 – (30) *BRING A FRIEND DAY * – Partner WOD
***Check out the whiteboard for ALL UPCOMING EVENTS including our annual “In-House Teaam
Competition & Potluck Social (Friday, 12/13 – 5p-8p)… ALL LEVELS WELCOME!
Crossfit LPF – CrossFit
Burpees, Power Cleans, Front Squats, S2O, Hang Squat Clean to Overhead (AMRAP – Rounds and Reps)
(18) PARTNER AMRAP /
Goal: 3R-4R+
**HAPPY HALLOWEEN**
Inspired by Wodapalooza Online Qualifier 24-25, Workout 1 & 2
*Starting at min 0:00 – EMOTM: 3 LAT BURPEES OTB. ONLY 1 ATHLETE HAS TO DO THE BURPEES. Hang Squat Clean to OH can be a Hang Cluster. Standard partner rules apply, break-up anyway.
Rx:
31 POWER CLEANS 115/75
31 FRONT SQUATS
31 SHOULDER TO OVERHEAD
31 HANG SQUAT CLEAN TO OH
Performance: 95/65
Modifications:
BB Work: Scale the load
any way. Hang Squat Cleans
to OH can be Power
Burpees OTB: Up / Down
+ Hop or Step Over
Go directly into WOD 2
– no rest…
Hang Clean & Jerk (Weight)
(12) Work up to a 1 Rep Max
heavy HANG CLEAN & JERK
or HANG POWER CLEAN &
JERK
Total weight for the team
= your score. As long as the
bar is off the ground at the
12:00 mark and it’s a
successful lift, it counts.
Strength Alternative:
(12) AMRAP
9 Hang Power Cleans
7 Shoulder to Overhead
9 Strict Ring Rows
7/5 Calorie Echo Bike