Announcements
EVENTS!
*Please join us this Fri, 12/6 7PM at Bar Louie’s (Coconut Creek) for “Coach Adam’s” farewell party!
Appetizers will be served…
*Sign-up for our (Fri, 12/13) In-House “TEAM COMP” (5PM-8PM) – ALL LEVELS WELCOME! Need a partner? Ask us!
*YOGA -Sat, 12/7 at 11:15AM.. sign-up in Wodify!
*REMINDER! Our “Christmas Express” Toy Drive ends on Dec, 12/20. Please bring in a new, unwrapped toy (ages 1-16) for a child in need. Drop it in the Christmas box at the gym. We’ll take care of the rest. XO!
WEEK AT A GLANCE:
Monday, 12/2 – (15) Back Squat % / (12) AMRAP
Tuesday, 12/3 – (30) For Time
Wednesday, 12/4 – (15) Deadlift % / (10) AMRAP
Thursday 12/5 – (35) ACTIVE RECOVERY
Friday, 12/6 – (12) AMRAP / (Remaning Time) BB Complex
Saturday, 12/7 – (30) “BRING A FRIEND DAY”… Partner WOD!
Support: Aida (754)-204-5168/info@crossfitlpf.com or Heather 954-296-1693/heather.cflpf@gmail.com
during normal business hours.
Crossfit LPF – CrossFit
Ruing and Machine Work (Time)
(35) For Time /
Goal: Sub 25
*7/11/24 Re-Test!
Rest :90 Sec B/T Intervals.
Deduct 4:30 Rest from your
overall time.
A. 3 ROUNDS:
200 M RUN
12/9 CAL ECHO BIKE
B. 3 ROUNDS:
200 M RUN
250/200 M ROW
C. 3 ROUNDS:
200 M RUN
500/400 M BIKE ERG
D. 3 ROUNDS:
200 M RUN
250/200 M SKI ERG
GROUP 1: A/B/C/D
GROUP 2: B/C/D/A
GROUP 3: C/D/A/B
Modifications:
Scale the work as needed.
Chat with your coach.