Announcements
*Dear Members, Aida & Pete will be traveling out of the country from 11/1 – 11/11. 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.
*UPCOMING EVENTS: “Bring A Friend Day” Sat, 11/2 / FREE “Machine Technique Class” (Cisco & Jacki)
Sat, 11/16 11:15AM / BroYoga Sat, 11/9 11:15AM & Thur, 11/21 6AM… Sign-Up in Wodify.
WEEK AT A GLANCE:
Monday, 10/28 – (15) Deadlift for % / (12) AMRAP
Tuesday, 10/29 – (30) For Time
Wednesday, 10/30 – (15) Back Squats % / (12) E3MOMx4R
Thursday 10/31 – *HALLOWEEN PARTNER WOD* (18) AMRAP (Inspired by
Wodapalooza Online Qualifier 24-25, Workout 1 & 2/ (12) 1 Rep Heavy CJ
Friday, 11/1 – (30) Active Recovery
Saturday, 11/2 – (30) *BRING A FRIEND DAY * – Partner WOD
***Check out the whiteboard for ALL UPCOMING EVENTS including our annual “In-House Teaam
Competition & Potluck Social (Friday, 12/13 – 5p-8p)… ALL LEVELS WELCOME!
Crossfit LPF – CrossFit
Machine Work, Devil Press, Rope Climbs, and V-ups (Time)
(30) For Time /
Goal: Sub 23
Competitor:
21/17 CAL ECHO BIKE
4 ROPE CLIMBS
20 (1) ALT DEVIL PRESS 50/35
20 V-UPS
500/400 M SKI ERG
3 ROPE CLIMBS
15 (1) ALT DEVIL PRESS
15 V-UPS
1000/800 M BIKE ERG
2 ROPE CLIMBS
10 (1) ALT DEVIL PRESS
10 V-UPS
Rx:
500/400 M SKI ERG
20 (1) ALT DEVIL PRESS 45/25
20 V-UPS
3 ROPE CLIMBS
1000/800 M BIKE ERG
15 ALT DEVIL PRESS
15 V-UPS
2 ROPE CLIMBS
21/17 CAL ECHO
10 ALT DEVIL PRESS
10 V-UPS
1 ROPE CLIMB
Performance:
1000/800 M BIKE ERG
20 (1) ALT DEVIL PRESS 35/20
20 V-UPS
20 RING ROWS
21/17 CAL ECHO
15 ALT DEVIL PRESS
15 V-UPS
15 RING ROWS
500/400 M SKI ERG
10 ALT DEVIL PRESS
10 V-UPS
10 RING ROWS
Modifications:
Machine Work: Adjust
the work as needed.
Chat with your coach.
Devils Press: Alt. Up /
Down + DB Snatch
V-Ups: 10 Sit Up into
single or double Knee
Hug or 15 BF Sit Ups
or 30 Crunches (any
style)
Rope Climbs: 2 (1) Rx
Rope Climb (or Partial),
3 (2) Knotted Rope
Climbs, or 6 Lay or Sit
to Stand Rope Climbs