Announcements
EVENTS:
*Last Chance! Sign-up for our (Fri, 12/13) In-House “TEAM COMP” (5PM-8PM) – ALL LEVELS WELCOME! Need a partner? Ask us! Don’t forget to reserve your “heat time” in Wodify.
*REMINDERS:
Our “Christmas Express” Toy Drive ends on Dec, 12/20. Please bring in a new, unwrapped toy (ages 1-16) for a child in need. Drop it in the Christmas box at the gym. The same goes for our “Winter Clothing Drive”. This one ends on 12/30.
WEEK AT A GLANCE:
Monday, 12/9 – Front Squat % / (12) AMRAP
Tuesday, 12/3 – (25) E5MOM x 5 Rounds
Wednesday, 12/4 – Shoulder Press for % / (12) For Time
Thursday 12/5 – (29) ACTIVE RECOVERY
Friday, 12/6 – (30) 5 Rounds “interval Work” (AM) / In-House Team Comp (PM)
Saturday, 12/7 – (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
Machine Work, DB Snatches, Push Ups, and Box Jump Overs (Time)
(24) E6MOM X 4 /
Goal: Sub 5:00
*Slowest time = Your
Score! Lunges are
“reverse” style. Alt. b/t
machines ea. round.
Competitor:
600/450 M ROW
20 ALT. DB POWER SNATCH 50/35
16 ALT. DB GOBLET R-LUNGES
12 BOX JUMP OVER’S “30/24
RD 2: 24/21 CAL ECHO BIKE
RD 3: 600/450 M SKI ERG
RD 4: 1200/1000 M BIKE ERG
Rx: 45/25, 24/20
ECHO/SKI/BIKE ERG/ROW
Performance: 35/20 , 24/20
SKI/BIKE ERG/ROW/ECHO
Modifications:
Machine: Scale as
needed. Chat with
your coach.
DB Power Snatch:
Scale the load or
perform Hang Power
Snatches.
Reverse Lunges: Go
for any style Lunge
with or without Lunges.
Box Jump Over’s:
Scale the box height
or jump onto stacked
plates or perform