Announcements
Hi Everyone,
**NEW HOURS ADDED OPEN GYM 12-1pm M-F**
Please upload a picture of yourself to Wodify, I am trying to learn everyones names and faces and this will be helpful for me! Gym phone number – Andrea: 954-994-4227
Reminder, All classes require a reservation to provide a safe environment & allow coaches to plan ahead for our classes.
EVENTS:
BroYoga – Sat, 4/25 @ 11:15AM
Week at a Glance:
Mon, 4/13 – Front Squat/20 min AMRAP
Tue, 4/14- 15 min AMRAP/Clean Complex
Wed, 4/15- 5 RFT/5 Rds E2MOM
Thur, 4/16 – KB and Machine Work
Fri, 4/17 – For Time/Deadlift
Sat, 4/18 – For Time
Support: Mon – Fri : 9am – 8pm & Sat: 9am-12N
Andrea 954-994-4227 / info@crossfitlpf.com * Heather 954-296-1693 / Heather.cflpf@gmail.com
Crossfit LPF – CrossFit
KB and Machine work (Time)
Score Time including rest
(35) For Time /
Goal: Sub 24
• Rest 2:00 between intervals.
There are no divisions for
the day, only groups (1-4).
A) 500/400 M ROW
24 OH KB SWINGS
500 /400 M ROW
B) 1000/800 M BIKE ERG
24 OH KB SWINGS
1000/800 M BIKE ERG
C) 500/400 M SKI ERG
24 OH KB SWINGS
500/400 M SKI ERG
D) 21/17 CAL ECHO BIKE
24 OH KB SWINGS
21/17 CAL ECHO BIKE
Modifications:
Scale the calories / meters as needed or chat with your coach.
KB swings- perform Russian KB swings
Competitor: KB 70/53
RX: 53/35
Performance: +/- 44/26