Announcements
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!
*Acupuncture at LPF on 11/20 by appt. ($40) DM Gina H 754-224-7503.
*EVENT: Sign-up’s for our Fri, 12/13 Annual In-House “TEAM COMP” begins this week.
ALL LEVELS WELCOME. Need a partner? Ask us!
*EVENT: BroYoga Class: Thursday, 11/21 @ 6AM
WEEK AT A GLANCE: *This is our last Micro Cycle for Strength before we 1RM!
Monday, 11/18 – Back Squats % / (12) For Time
Tuesday, 11/19 – (30) 5 Rounds For Time
Wednesday, 11/20 – Deadlifts % / (10) AMRAP
Thursday 11/21 – (30) Active Recovery
Friday, 11/22 – (25) 9/7/5 AMRAP’s
Saturday, 11/23 – (30) 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
Workout (Time)
5 Rounds For Time /
Goal: Sub 25
Gymnastics is to be
done after each set of
Devils Press (5R). Watch
the Wall Facing HSPU
video below…
Competitor:
400 M RUN
15-12-9-6-3
(2) DEVIL PRESS 50/35
M: 1 WALL WALK +
2 WALL FACING HSPU x4
w/ABMAT
W: 1 WALL WALL WALK +
1 WALL FACING HSPU x 4
w/ABMAT
Rx: 45/25 DB’s
4 WALL WALKS
Performance:
35/25 DB’s
5 PARTIAL WALL WALKS
Modifications:
Run: 200 M or Parking
Lot Run or 500/400 M
Row or 750/650 M Bike
Erg.
Devils Press: Scale
the load or Up/Down
+ Power or Hang
Power Snatch.
Wall Walks: Scale up
to any number of Wall
Walks or Wall Planks
+ 2 Sec hold (no walk)
or 6 C2G Walk Outs