Announcements
*Dear Members, Aida & Pete will be traveling out of the country from 11/1 – 11/11. 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.
*UPCOMING EVENTS: “Bring A Friend Day” Sat, 11/2 / FREE “Machine Technique Class” (Cisco & Jacki)
Sat, 11/16 11:15AM / BroYoga Sat, 11/9 11:15AM & Thur, 11/21 6AM… Sign-Up in Wodify.
WEEK AT A GLANCE:
Monday, 10/28 – (15) Deadlift for % / (12) AMRAP
Tuesday, 10/29 – (30) For Time
Wednesday, 10/30 – (15) Back Squats % / (12) E3MOMx4R
Thursday 10/31 – *HALLOWEEN PARTNER WOD* (18) AMRAP (Inspired by
Wodapalooza Online Qualifier 24-25, Workout 1 & 2/ (12) 1 Rep Heavy CJ
Friday, 11/1 – (30) Active Recovery
Saturday, 11/2 – (30) *BRING A FRIEND DAY * – Partner WOD
***Check out the whiteboard for ALL UPCOMING EVENTS including our annual “In-House Teaam
Competition & Potluck Social (Friday, 12/13 – 5p-8p)… ALL LEVELS WELCOME!
Crossfit LPF – CrossFit
Back Squat (Weight)
A/B Clock: 30
(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:
(15) AMRAP
20 Air Squats
24 Dubs or 74 Singles
20 Air Squats
12 Strict Push Ups
(traditional or knees)
3:00 transition into
the B WOD…
Running, Toes to Bar, and Step Ups (AMRAP – Reps)
(12) E3MOM X 4 Rounds /
Goal: 30-50+ Reps
Total Step Ups =
Your Score… no rest
b/t rounds.
Competitor:
200 M RUN
20 TOES TO BAR
(2) ME ALT DB STEP UPS
50/35 * 20″ Box
Rx: 45/25 DB
15 TOES TO BAR
Performance: 35/20 DB
25 HANGING KNEE RAISES
Modifications:
Run: Parking Lot Run,
250/200 M Row or
500/400 M Bike Erg
Step Ups: Lighten
the load or Step Up
w/no weight
Toes to Bar: Toes to
Bar (Ring) attempts
or a mix (all variations)
*any # of reps or Toes
to Rig (BF Sit Ups)