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
Machine Work, Deadlift, C&J, Snatch, and Toes to Bar (Time)
9 RFT
Goal:
Competitor:
RDS 1-3
15/12 CAL ROW
10 TOES TO BAR
15 DEADLIFTS 155/105
RDS 4-6
10/7 CAL ECHO BIKE
10 TOES TO BAR
10 POWER CLEAN & JERK
RDS 7-9
12/9 SKI CAL SKI ERG
10 TOES TO BAR
5 POWER SNATCH
Rx: 135/95
RDS 1-3 ECHO BIKE
RDS 4-6 SKI ERG
RDS 7-9 ROW
Performance: 95/65 +/-
RDS 1-3 SKI ERG
RDS 4-6 ROW
RDS 7-9 ECHO BIKE