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: This is a D-Load Week!
Monday, 8/18 – 5 Rounds For Time / Clean & Jerk Complex
Tuesday, 8/19 – 4 Sets For Time – Courtesy of The Box Programming
Wednesday, 8/20 – For Time
Thursday, 8/21 – ACTIVE RECOVERY
Friday, 8/22 – For Time
Saturday, 8/23 – 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
Shuttle Runs and Machines (Time)
(38) For Time /
Goal: Sub 35
*Shuttle Run:
cone to cone
& back = 1
GROUP 1:
8 SHUTTLE RUNS
250/200 M ROW
6 SHUTTLE RUNS
250/200 M ROW
4 SHUTTLE RUNS
250/200 M ROW
– REST 1:00 –
8 SHUTTLE RUNS
12/9 CAL ECHO
6 SHUTTLE RUNS
12/9 CAL ECHO
4 SHUTTLE RUNS
12/9 CAL ECHO
-REST 1:00-
8 SHUTTLE RUNS
250/200 M SKI
6 SHUTTLE RUNS
250/200 M SKI
4 SHUTTLE RUNS
250/200 M SKI
-REST 1:00-
8 SHUTTLE RUNS
500/400 M BIKE ERG
6 SHUTTLE RUNS
500/400 M BIKE ERG
4 SHUTTLE RUNS
500/400 M BIKE ERG
GROUP 2:
SKI/BIKE ERG/ROW/ECHO
START WITH SHUTTLE RUNS
GROUP 3:
BIKE ERG/ROW/ECHO/SKI
SHUTTLE RUN WITH GROUP 1