Announcements
Week at Glance!
Monday, 10/21 – (15) Strict Press for % / (14) For Time
Tuesday, 10/22 – (30) For Time
Wednesday, 10/23 – (15) Front Squats % / (14) For Time
Thursday 10/24 – (30) Active Recovery
Friday, 10/25 – (30) 5 Rounds For Time /
Saturday, 10/26 – (30) 10 Rounds For Time
*REMINDER! Our NEXT Bring a Friend Day” is Saturday, 11/2. Invite a first-time guest and local resident.
BroYoga is on Sat, 11/9 11:15am & Thur, 11/21 6AM.
IMPORTANT! Please clean up after your workout. A little extra care goes a long way. Thank you in advance for your support!
Need help? Contact Aida 754-204-5168 / info@crossfitlpf.com or Heather 954-296-1693 /
heather.cflpf@gmail.com during normal business hours, including Saturday 9AM – 12N or
In-App Chat with us!
Crossfit LPF – CrossFit
Front Squat (Weight)
A/B Clock: 30
(15) FRONT SQUAT %
*Based off 90% +10lbs. of
your 1RM. Warm-up to
70%, then perform:
70% x 3
80% x 3
90% x 3+ (ME Reps but
not till failure – leave 1-2
reps in the tank)
EXAMPLE:
MAX is 300
90% + 10 lbs = 280
65% of 280 = 180
75% of 280 = 210
85% of 280 = 240
*ME Reps is at least 3
SCALE DOWN:
3 Rep Heavy Front Squat
STRENGTH ALTERNATIVE:
20 Air Squats or
15 Weighted Squats
(BB or KB Goblet)
1:00 Plank (elbows)
1:00 Wall Sit
1:00 ME Bicycle Kicks
Jump Rope, Hang Power Cleans, and Front Squats (Time)
(14) For Time /
Goal: Sub 11
2-4-6-8-10-8-6-4-2
HANG POWER CLEANS
FRONT SQUATS
*Perform 20 DOUBLE
UNDER’S at the end of
each round, including
the last round.
Competitor: 135/95
Rx: 115/75
Performance: 95/65 +/-
30 SINGLE UNDER’S
Modifications:
Hang Power Cleans:
Lighten the load
or perform 2 DB
Hang Power Cleans
Front Squats:
Lighten the load
or perform 2 DB
Front Squats
Dubs: Scale up to
Dub attempts or a mix
of Dubs / Singles or
7/5 Cal Ski Erg