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

Back Squat (Weight)

(15) Back Squat%

*Based off 90% +10lbs. of

your 1RM. Warm-up to

75%, then perform:

75% x 5

85% x 3

95% x 1+ (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 1

SCALE DOWN:

3 Rep Heavy Back Squat

STRENGTH ALTERNATIVE:

Running, Toes to Bar, and Step Ups (AMRAP – Reps)

E3MOM X 4

Goal:

Competitor:

200 M RUN

25 TOES TO BAR

(2) ME ALT DB STEP UPS 20″ 50/35

Score is total Step Ups Completed

Rx: 45/25 DB

20 TOES TO BAR

Performance: 35/20 DB

25 HANGING KNEE RAISES

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