Announcements
EVENTS:
Staff Meeting – Sat, 11/8 *The gym will close at 11AM
BroYoga – Sat, 11/22 @ 11:15am
Annual In-House “Comp Style” Partner WOD & Potluck Social,
Fri, 12/12 (5PM – 8PM) – WOD Release Date: Thur, 11/13.. Sign-Up in WODIFY!
Week at a Glance:
Mon, 11/3 – Shoulder to Overhead Complex / (14) AMRAP (Reps) *Courtesy of “PRVN Fitness”
Tue, 11/4 – 12 / 9 / 6 AMRAP’s
Wed, 11/5 – For Time / Clean + Squat Complex
Thur, 11/6 – ACTIVE RECOVERY – PARTNER WOD
Fri, 11/7 – E5MOM x 5 Rounds
Sat, 11/8 – 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
Running and Machine Work (Time)
(35) For time &
Max Calories /
Goal: Sub 32
+ 240-260 Cals
Partner WOD!
Split the Run –
200 M Relay x 2
per athlete.
Machine Work:
Athletes must
switch EMOM.
Your score is your
time + total Cals
for all 4 Machines.
*Log Cals in
comments.
Group 1:
800 M RELAY RUN
6 MIN ME CAL ROW
6 MIN ME CAL ECHO BIKE
6 MIN ME CAL SKI ERG
6 MIN ME CAL BIKE ERG
800 M RELAY RUN
Group 2:
ECHO/SKI/BIKE ERG/ROW
Group 3:
SKI/BIKE ERG/ROW/ECHO
Modifications:
Running: See
Run MOD’s at
the Coaches
station or perform
Parking Lot Farmers
Carry x 4.