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 (Time)
(35) For Time /
Goal: Sub 30
Partner WOD!
Split the work
evenly (except
for the Sit Ups).
*E3MOM starting at
the 0:00 mark –
Complete 20 Partner
Sit Ups w/Ball.
Rx: 30/20 BALL
Performance: 20/14 +/- BALL
*M/F Teams – Use M weight
GROUP 1:
1000/800 M ROW
80/64 CAL BIKE ERG
1000/800 M SKI ERG
60/48 CAL ECHO BIKE
750/600 M ROW
60/48 CAL BIKE ERG
750/600 M SKI ERG
40/32 CAL ECHO BIKE
500/400 M ROW
40/32 CAL BIKE ERG
500/400 M SKI ERG
20/16 CAL ECHO BIKE
GROUP 2:
1000/800 M SKI ERG
60/48 CAL ECHO BIKE
1000/800 M ROW
80/64 CAL BIKE ERG
750/600 M SKI ERG
40/32 CAL ECHO
750/600 M ROW
60/48 CAL BIKE ERG
500/400 M SKI ERG
20/16 CAL ECHO BIKE
500/400 M ROW
40/32 CAL BIKE ERG
Modifications:
Chat w/your coach