Announcements
*EVENTS:
Annual In-House TEAM WOD & Potluck Social: Fri, 12/12 (5PM-8PM) – ALL LEVELS.. Stay tuned for more info!
Halloween Partner WOD & Costume Contest: Fri, 10/31.
Week at a Glance: This is our last week of 1RM’s!
Mon, 10/20- 1 Rep MAX Front Squat / 3 Rounds For Time – Inspired by Wodapalooza OCQ Workout #3
Tue, 10/21 – 5:00 ON / 2:00 ON x 4R
Wed, 10/22 – 1 Rep MAX Shoulder Press / 4 Rounds For Time
Thur, 10/23 – Active Recovery
Fri, 10/24- For Time “Reverse Kalsu” / 1 Rep MAX Clean & Jerk
Sat, 10/25 – 4 Rounds For Time
*Want to UP your fitness game? Text us to learn more about Personal Training & Nutrition Counseling.
Support: Mon – Fri : 9am – 8pm & Sat: 9am-12N
Aida 754-204-5168 / info@crossfitlpf.com * Heather 954-296-1693 / Heather.cflpf@gmail.com
Crossfit LPF – CrossFit
Machine Work (AMRAP – Rounds)
(30) 6:00 EMOM X 4R /
Goal: To complete
the work in Sub :45
Sec each round.
*Stay on 1 machine
for all 6R, Rest 2:00,
then switch machines.
Rx:
GROUP 1:
RD 1: 9/7 CAL ECHO
RD 2: 16/13 CAL ROW
RD 3: 12/9 CAL BIKE ERG
RD 4: 12/9 CAL SKI
GROUP 2:
ROW/ERG/SKI/ECHO
GROUP 3:
BIKE ERG/SKI/ECHO/ROW
Performance:
Reduce Cals by 2-3
for each machine.