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
75% of 280 = 210
85% of 280 = 240
95% of 280 = 270
*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