Announcements
Members, We hope you had a wonderful holiday and are ready for another awesome year!
*Look out for an important email announcement Monday evening – 8PM.
EVENTS:
Sat, 1/10 @ 11:15AM – BroYoga.. Invite a guest!
Sat, 1/24 – Coach Marcela’s Baby Shower WOD.. Join us at 11:00AM for a light snack, games & celebration!
Sat, 1/10 @ 11:15AM – BroYoga .. Invite a guest!
Week at a Glance:
Mon, 1/5 – (20) AMRAP – “INCREDIBLE HULK” Courtesy of Beyond Strength
Tue, 1/6 – (15) OH Squat / (10) AMRAP
Wed, 1/7 – (15) 5×5 Back Squat / (12) For Time
Thur, 1/8 – (30) For Time – PARTNER CARDIO
Fri, 1/9 – (30) For Time
Sat, 1/10 – (30) For Time / (remaining Time) Snatch Complex
Support: 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
PARTNER CARDIO (Time)
(30) For Time /
Goal: Sub 25
PARTNER WOD!
You go, I go –
Break up the reps
any way, except
for the Run (1
Run per athlete).
Group 1:
200 M MB RUN X 2
500/400 M ROW
30 BURPEE TO TARGET
200 M MB RUN X 2
24/18 CAL ECHO
30 BOX J/O “24/20
200 M MB RUN X 2
500/400 M SKI
30 BURPEE TO TARGET
200 M MB RUN X 2
1000/800 M BIKE ERG
30 BOX J/O
GROUP 2:
ECHO/SKI/BIKE ERG/ROW
GROUP 3:
SKI/BIKE ERG/ROW/ECHO
COMPETITOR:
50/30 MED BALL
Rx:
40/20 MED BALL
PERFORMANCE:
30/15 MED BALL
Modifications:
Run: P-Lot
Farmer’s Carry
or see Run MOD’s
at the Coaches
stand.