Announcements
Wow! Congrats to our teams who competed at the PCCF Throwdown this weekend.
You guys crushed it! Member’s, When you see these athletes at the gym, give them
a fist bump. Rx Female: Stefany/Donnalee 1st * Rx Coed: Phil/Andrea 1st *
Masters Men: Yas/Casey 2nd * Scaled Men: Erik/Mark 1st * Rx Coed: Jimmy/Coreen 5th.
EVENTS:
BroYoga: Sat, 10/11 @ 11:15AM
Halloween Partner WOD & Costume Contest: Fri, 10/31 – Best Male/Female costume wins a prize!
Note: You must WOD in your costume to win!
Week at a Glance: De-load week!
Mon, 10/6 – 20 Rounds For Time Courtesy of “Training Think Tank” / 1R Squat Clean
Tue, 10/7 – Interval Work – For Time
Wed, 10/8 – “DIANE” For Time / 3R For Time
Thur, 10/9 – 4R For Time
Fri, 10/10 – 5RFT / 1R Snatch Complex
Sat, 10/11 – 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
Toes to Bar and Burpee Box Jump Overs (Time)
(30) 4 Rounds /
Goal: Sub 6:00
Slowest time =
Your Score. Rest
2:00 b/t rounds.
Competitor:
MACHINE WORK
12 TOES TO BAR
12 BURPEE BJO “24/20
12 TOES TO BAR
MACHINE WORK
RD 1: 500/400 M ROW
RD 2: 24/18 CAL ECHO
RD 3: 500/400 M SKI
RD 4: 1000/800 M BIKE
Rx:
10 Reps of each movement
ECHO/SKI/BIKE/ROW
Performance:
10 Reps of each movement
– HANGING KNEE RAISES
SKI/BIKE/ROW/ECHO