Announcements
Wow! Congrats to our teams who competed at the PCCF Throwdown this weekend.
You guys crushed it! Member’s, When you see these athletes at the gym, give them
a fist bump. Rx Female: Stefany/Donnalee 1st * Rx Coed: Phil/Andrea 1st *
Masters Men: Yas/Casey 2nd * Scaled Men: Erik/Mark 1st * Rx Coed: Jimmy/Coreen 5th.
EVENTS:
BroYoga: Sat, 10/11 @ 11:15AM
Halloween Partner WOD & Costume Contest: Fri, 10/31 – Best Male/Female costume wins a prize!
Note: You must WOD in your costume to win!
Week at a Glance: De-load week!
Mon, 10/6 – 20 Rounds For Time Courtesy of “Training Think Tank” / 1R Squat Clean
Tue, 10/7 – Interval Work – For Time
Wed, 10/8 – “DIANE” For Time / 3R For Time
Thur, 10/9 – 4R For Time
Fri, 10/10 – 5RFT / 1R Snatch Complex
Sat, 10/11 – For Time
Office Hours: Mon – Fri : 9am – 8pm & Sat: 9am-12N
Aida 754-204-5168 / info@crossfitlpf.com * Heather 954-296-1693 / Heather.cflpf@gmail.com
Crossfit LPF – CrossFit
Deadlifts and HSPU (Time)
A/B Clock: 30
For Time /
Goal: Sub 9
CF Benchmark
WOD: “DIANE”
*Log your score
in the Diane link
below.
Rx:
21-15-9
DEADLIFTS 225/155
HANDSTAND PUSH UPS
Performance:
135/95 +/- BB
(2) DB PUSH PRESS
Modifications:
Deadlifts: Scale
the load or use
(2) DB’s or perform
KB Sumo Deadlifts.
HS Push Ups:
Scale the reps
or perform any
variation: Assisted
w/ABMAT (w/plates),
or Box or Ground
Pike Push Ups.
Rest as needed,
then move onto
the B workout…
Running, DB Snatches, and Wall Walks (Time)
(Remaining Time)
3 Rounds For Time /
Goal: Sub 15
HS Walks: 1 HSW
from pilar to the
other = 1. Perform
2 total per round.
Competitor
400 M RUN
20-16-12
ALT. DB SNATCHES 65/45
HS WALK (pilar to pilar
x 2)
Rx: 50/35 DB
5 WALL WALKS
Performance: 35/20 DB
3 WALL WALKS OR
5 PARTIAL WALL WALKS
Modifications:
Running: See Run
MOD’s by the
Coaches stand.
DB Snatches:
Scale the load
or perform DB
Hang Power
Snatches (Alt.)
Wall Walks:
Wall Planks
or 5 C2G Walk Outs.
Diane (Time)
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups