Announcements
EVENTS:
*BroYoga – Sat, 8/23 at 11:15am
*Wellness Event w/Dr. Fred (Massage, Taping, Chiropractic Care) – 8/30 @ 11:15am
WEEK AT A GLANCE:
Monday, 8/4 – Back Squat % / (12) AMRAP
Tuesday, 8/5 – (20) 4:00 ON/2:00 OFF x 4R
Wednesday, 8/6 – For Time
Thursday, 8/7 – “Partner Style” – ACTIVE RECOVERY
Friday, 8/8 – Deadlift % / (13) AMRAP
Saturday, 8/9 – For Time
*Reminder, Please wipe down & put away all of your equipment after your WOD -This includes sweat & chalk marks.*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
Machine Work, Front Squats, and Burpee Pull Up (Time)
(32) For Time /
Goal: Sub 25
3 ROUNDS:
12/9 CAL ECHO BIKE
10 FRONT SQUAT 155/105
6 Sets: 1 BURPEE + 1
STRICT PULL UP
2 ROUNDS:
500/400 M ROW
8 FRONT SQUATS 185/125
6 Sets: 1 BURPEE + 1
STRICT PULL UP
1 ROUND:
750/600 M SKI ERG
6 FRONT SQUATS 205/145
6 Sets: 1 BURPEE + 1
STRICT PULL UP
Rx:
135/95*155/105*185/125
BURPEE PULL UP
( KIP or JUMPING)
3 RDS: 250/200 M ROW
2 RDS: 500/400 M SKI
1 RD: 36/27 CAL ECHO
Performance:
95/65*115/75*135/95 +/-
BURPEE TO TARGET
3 RDS: 250/200 M SKI ERG
2 RDS: 24/18 CAL ECHO
1 RD: 750/600 M ROW
Modifications:
Front Squat: Scale
the load or use
2 DB’s
Burpee to Target:
Burpee or Up /
Down + Jump
or.. Scale the
Rx reps &
perform Burpee
Pull Ups.
Machine Work:
Scale if needed.
Chat w/your coach.