Announcements
*Friendly Reminder, Please wipe down & put away all of your equipment after your WOD. –
This includes sweat and chalk marks on the floor and on machines. TYSM!
*EVENTS:
FREE POOL WOD: Sat, 7/26 @ 9am w/Laura (Township Aquatic Center) –
The gym will be closed, so sign-up. Don’t miss out!
WEEK AT A GLANCE:
Monday, 7/21 – Back Squats % / For Time
Tuesday, 7/22 – For Time – “FATAL” Coutesy of CrossFit Asperitas
Wednesday, 7/23 – Shoulder to Overhead Complex / 3 Rounds For Time
Thursday, 7/24 – ACTIVE RECOVERY
Friday, 7/25 – Deadlifts % / For Time
Saturday, 7/26 – POOL WOD (The Gym is Closed)
*Parents, kiddos are not allowed to play with the equipment, bands included. TY!
Contact us (weekdays): Aida 754-204-5168 / Heather: 954-296-1693. Note: The office is closed Sat, 12N – Mon, 9AM.
Email us: info@crossfitlpf.com / heather.cflpf@gmail.com (weekends).
Crossfit LPF – CrossFit
Running (Time)
A/B Clock: 37
(17 ) E3MOM X 5R /
Goal: Sub 2:00
*Slowest interval
= Your Score.
“All Out” 400 M RUN
SCALE DOWN:
300 M Run or
choose a 400 M
Run alt. from the
“Running MOD”
list at the WB.
2:00 REST, then
begin workout B…
Machine Work (Time)
(18) For Time /
Goal: Sub 16
GROUP A:
750/600 M ROW
-REST 1 MIN-
36/27 CAL ECHO
-REST 1 MIN-
750/600 M SKI
-REST 1 MIN-
1500/1200 M BIKE ERG
GROUP B:
ECHO/SKI/BIKE ERG/ROW
GROUP C:
SKI/BIKE ERG/ROW/ECHO
Modifications:
Scale as needed.
Chat w/your coach!