Announcements
*EVENTS:
9/11 Memorial WOD – Thur, 9/11 – Wear your red, white & blue..
BroYoga – Sat, 9/13 @ 11:15am
WEEK AT A GLANCE:
Monday, 9/8 – Deadlifts % / For Time
Tuesday, 9/9 – 4 Rounds For Time
Wednesday, 9/10 – Back Squats % / (12) AMRAP
Thursday, 9/11 – 9/11 Memorial WOD – For Time
(repeat from 9/11/24 / revised for “C”)
Friday, 9/12 – ACTIVE RECOVERY – *Re-test from 8/29/24
Saturday, 9/13 – 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 (Time)
(38) For Time /
Goal: Sub 30
*Re-test from
08/29/24
*REST 2:00 b/t
stations. Deduct
6:00 from your
overall time.
A: 750/600 M ROW
REST 1:00
500/400 M ROW
REST 1:00
250/200 M ROW
B: 36/27 CAL ECHO BIKE
REST 1:00
24/18 CAL ECHO BIKE
REST 1:00
12/9 CAL ECHO BIKE
C: 750/600 M SKI ERG
REST 1:00
500/400 M SKI ERG
REST 1:00
250/200 M SKI ERG
D: 1500/1200 M BIKE ERG
REST 1:00
1000/800 M BIKE ERG
REST 1:00
500/400 M BIKE ERG
GROUP 1: A/B/C/D
GROUP 2: B/C/D/A
GROUP 3: C/D/A/B
Modifications:
Scale the work as
needed. Chat with
your coach!