Announcements

*Dear Members, Aida & Pete will be traveling out of the country from 11/1 – 11/11. Please contact

Heather 954-296-1693 / heather.cflpf@gmail.com during normal business hours Mon – Fri & Saturday

9AM – 12N for assistance or chat with your coach.

*UPCOMING EVENTS: “Bring A Friend Day” Sat, 11/2 / FREE “Machine Technique Class” (Cisco & Jacki)

Sat, 11/16 11:15AM / BroYoga Sat, 11/9 11:15AM & Thur, 11/21 6AM… Sign-Up in Wodify.

WEEK AT A GLANCE:

Monday, 10/28 – (15) Deadlift for % / (12) AMRAP

Tuesday, 10/29 – (30) For Time

Wednesday, 10/30 – (15) Back Squats % / (12) E3MOMx4R

Thursday 10/31 – *HALLOWEEN PARTNER WOD* (18) AMRAP (Inspired by

Wodapalooza Online Qualifier 24-25, Workout 1 & 2/ (12) 1 Rep Heavy CJ

Friday, 11/1 – (30) Active Recovery

Saturday, 11/2 – (30) *BRING A FRIEND DAY * – Partner WOD

***Check out the whiteboard for ALL UPCOMING EVENTS including our annual “In-House Teaam

Competition & Potluck Social (Friday, 12/13 – 5p-8p)… ALL LEVELS WELCOME!

Crossfit LPF – CrossFit

Running and Machine work (Time)

(35) For Time /

Goal: Sub 30

Competitor:

1K RUN (1000 M)

100/80 CAL ROW

100/80 CAL SKI ERG

100/80 CAL BIKE ERG

Rx:

1K RUN (1000 M)

80/65 CAL SKI ERG

80/65 CAL BIKE ERG

80/65 ROW

Performance:

800 M RUN

70/58 BIKE ERG

70/58 ROW

70/58/SKI ERG

Modifications: Scale the

work as needed. Chat with

your coach!

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