Announcements
EVENTS:
SAVE THE DATE! Our annual In-House TEAM Comp is Friday, 12/12 (5PM-8PM) – ALL LEVELS WELCOME.
Stay tuned for more info!
Halloween Partner WOD & Costume Contest: Fri, 10/31 – Best Male/Female OR Top 2 TEAM’s wins a prize.
Note: You must WOD in your costume to win!
Week at a Glance: Our 1RM post % work starts this week!
Mon, 10/13 – 1 Rep MAX Back Squat / (9) AMRAP
Tue, 10/14 – 5:00 ON / 2:00 ON x 4R
Wed, 10/15 – 1 Rep MAX Deadlift / (9) AMRAP – Wodapalooza Online Qualifier (WOD 2)
Thur, 10/16 – E3MOM x 5 (Running) / For Time (Machine Work)
Fri, 10/17 – 6 Rounds For Time / (Remaining Time) 5 Rep Overhead Squat
Sat, 10/18 – PARTNER WOD For Time
Office Hours: Mon – Fri : 9am – 8pm & Sat: 9am-12N
Aida 754-204-5168 / info@crossfitlpf.com * Heather 954-296-1693 / Heather.cflpf@gmail.com
Crossfit LPF – CrossFit
Running, TTB, Snatches, and Burpees (AMRAP – Rounds and Reps)
(30) 6:00 ON
X 2:00 OFF X 4R
Goal: 9-11R+
Score is Total Rounds
+ Reps. *Continue
where you left off.
Competitor:
BUY IN:
400 M RUN
20 TOES TO BAR
AMRAP:
7 HANG POWER
SNATCHES 115/75
7 DBL (LAT) BAR
HOP BURPEES OTB
Rx: 95/65 BB
15 TOES TO BAR
Performance: 75/55+/-
HANGING KNEE RAISES
Modifications:
Running:
See Run MOD’s
at the Coaches
stand.
Toes to Bar:
Scale up to
TTB (Ring)
attempts or a
mix of any
variation or
Toes to Rig
(BFSU).
Hang Power
Snatches: Scale
the load or perform
12 Alt. DB Hang
Power Snatches.
Burpees OTB:
Scale down to
single Hop Over
or Up Down +
2 (1) Hop or
Step Over’s.