Announcements
*UPCOMING EVENTS: FREE “Machine Technique Class” (Cisco & Jacki) Sat, 11/16 11:15AM & “BroYoga” Thur, 11/21 6AM… Sign-Up in Wodify. Check out the whiteboard for ALL events!
WEEK AT A GLANCE: *Deload Week… we will begin our last micro cycle next week
Monday, 11/11 – Veterans Day WOD – “CHAD”
*Alternatives will be offered
Tuesday, 11/12 – (20) AMRAP / (5) Core Work
Wednesday, 11/13 – (30) For Time
Thursday 11/14 – Active Recovery
Friday, 11/15 – (30) 9 Rounds For Time
Saturday, 11/16 – (30) 5 Rounds For Time
*Aida & Pete will be back in the gym on 11/12. 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.
Crossfit LPF – CrossFit
Toes to Bar, DB Hang C & J, and Machines (AMRAP – Rounds and Reps)
A/B Clock: 28
(20) AMRAP /
Goal: 8R-10R+
*Rotate machines every round.
Perform 5 DB-HPCJ on 1 arm,
before switching.
Competitor:
8 TOES TO BAR
5/5 (1) DB HANG POWER CJ 65/45
14/12 CAL ROW
10/7 CAL ECHO
12/10 CAL SKI ERG
450/350 BIKE ERG
Rx: 50/35
ECHO/SKI/BIKE ERG/ROW
Performance:
10 HANGING KNEE RAISES
SKI/BIKE ERG/ROW/ECHO
Modifications:
Toes to Bar: Scale up
to Toes to Bar (Rings)
or a mix of both or
Toes to Rig (BFSU)
DB HPCJ: Scale the load
Machine Work: Scale
as needed. Char w/ your
coach.
3:00 transition into the
B WOD…
Plank Hold (Time)
(5) Accumulate a 5:00 PLANK HOLD
OR (5) AMRAP
1:00 Plank Hold
*Rest :20 Sec
:40 Crunches
*Rest :20 Sec