Announcements
*UPCOMING EVENTS: FREE “Machine Technique Class” (Cisco & Jacki) Sat, 11/16 11:15AM & “BroYoga” Thur, 11/21 6AM… Sign-Up in Wodify. Check out the whiteboard for ALL events!
WEEK AT A GLANCE: *Deload Week… we will begin our last micro cycle next week
Monday, 11/11 – Veterans Day WOD – “CHAD”
*Alternatives will be offered
Tuesday, 11/12 – (20) AMRAP / (5) Core Work
Wednesday, 11/13 – (30) For Time
Thursday 11/14 – Active Recovery
Friday, 11/15 – (30) 9 Rounds For Time
Saturday, 11/16 – (30) 5 Rounds For Time
*Aida & Pete will be back in the gym on 11/12. 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.
Crossfit LPF – CrossFit
Running, Deadlifts, and Burpee Box Jump Overs (Time)
(27) For Time /
Goal: Sub 20
*Buy In/ Buy Out:
400 M RUN
*10-9-8-7-6-5-4-3-2-1
DEADLIFTS
BURPEE BOX JUMP OVERS 24/20″
Competitor: 225/155
Rx: 205/145
Performance: 155/105 +/-
Modifications:
Deadlifts: Scale the
load or perform KB
Sumo Deadlifts
Box Jump Over’s:
Scale the box height
(box or stacked BP’s)
or Step Up & Over’s
or 100 thru 10 Alt.
Toe Taps on box or
plates