Announcements
***Please check your email for an important announcement.
*EVENT: Sign-up for our Fri, 12/13 Annual In-House “TEAM COMP” – ALL LEVELS WELCOME! Need a partner? Ask us!
IMPORTANT! Please do not let the Ski Erg handles fly up after use. We are having cable issues, most likely due to early release… same goes for the Rowers. Also, please do not throw down your DB’s – the casings on some are now broken. DB’s should be used on the rubber mats, not the platforms. TY for your support!
WEEK AT A GLANCE: *This is our last Micro Cycle for Strength before we 1RM!
Monday, 11/25 – (12) Shoulder Press % / (15) 5 Rounds For Time
Tuesday, 11/26 – (30) 9 Rounds For Time
Wednesday, 11/27 – (15) Front Squat % / (10) AMRAP
“Thanksgiving” Thursday 11/28 – (28) PARTNER AMRAP
“Black” Friday, 11/29 – (30) ACTIVE RECOVERY
Saturday, 11/23 – (30) 5 Rounds For Time
Support: Aida (754)-204-5168/info@crossfitlpf.com or Heather 954-296-1693/heather.cflpf@gmail.com
during normal business hours.
Crossfit LPF – CrossFit
Machine Work (Calories)
(35:30) MAX Calories /
Goal: 350-450+
*3:00 On/ :90 Sec Off
ECHO BIKE
ROW
BIKE ERG
SKI ERG
*2:00 On / 1:00 Off
ECHO BIKE
ROW
BIKE ERG
SKI ERG
*1:00 On / :30 Sec Off
ECHO BIKE
ROW
BIKE ERG
SKI ERG
GROUP 2:
ROW/BIKE ERG/SKI ERG/ECHO
GROUP 3:
BIKE ERG/SKI ERG/ECHO/ROW