Announcements
Members, In case you missed it, We sent out an important email on 8/21 about gym etiquette.
If you have not read it, please do. We want to make sure your class experience here is always amazing!
EVENTS:
*Wellness Event w/Dr. Fred (Massage, Taping, Chiropractic Care) – 8/30 @ 11:15am
WEEK AT A GLANCE: This is our last micro cycle!
Monday, 8/25 – Back Squat % / (12) AMRAP
Tuesday, 8/26 – For Time
Wednesday, 8/27 – Deadlifts % / Clean & Jerk (BB Cycling) EMOM
Thursday, 8/28 – Partner WOD
Friday, 8/29 – For Time + AMRAP / (Remaining Time) 2RM Hang Squat Snatch
Saturday, 8/30 – For Time / 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 and Running (Time)
(37) For Time /
Goal: Sub 32
Partner WOD –
Run together
(1 Ball), alt. as
needed. Coed
teams use heavier
Ball. 1 F.C. per
person. Split
machine any way.
*BUY OUT:
4 X 200 M RELAY
RUN (2 per person)
Group 1:
*400 M MB RUN
1000/800 M ROW
*2 X PL FARMERS CARRY
48/36 CAL ECHO BIKE
*400 M MB RUN
1000/800 M SKI ERG
*2 X PL FARMERS CARRY
2000/1600 M BIKE ERG
Group 2:
SKI/ERG/ROW/ECHO
Competitor:
65/45 (2) DB
50/30 MED BALL
Rx:
50/35 (2) DB
40/20 MED BALL
Performance:
35/20 (2) DB
30/15 MED BALL
Modifications:
Running: See
Run MOD
options at the W.B.
Machine Work:
Adjust as needed.
Chat w/your coach.
Farmer’s Carry:
Scale as the
weight as needed.