Announcements
Members, Friendly Reminder.. Please wipe down & put away “all” of your equipment after your workout. This includes wiping down your machine. *Parents, kiddos are not allowed to play with the equipment, bands included. TYSM..
***Congrats to Coreen, Casey, Andrea and Phil “Team WOD Squad” for coming in 2nd place (intermediate) at the Freakin Throwdown this weekend. WOO HOO!
WEEK AT A GLANCE:
NOTE: We will begin % work for strength in a few weeks,
right after we re-establish our 1RM’s.
Monday, 4/14 – (15) 1RM Front Squat (rack) / (10) AMRAP
Tuesday, 4/15 – (30) For Time
Wednesday, 4/16 – (30) 4R For Time /
Thursday, 4/17 – (30) For Time
Friday, 4/18- (30) 5R For Time / (Remaining Time) 3R Overhead Squat
Saturday, 4/19 – (30) 5R For Time
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). Thank You!
Crossfit LPF – CrossFit
Farmers Carry, Machine Work, and Kettle Bells (Time)
(32) For Time /
Goal: Sub 35
GROUP 1:
PL FARMERS CARRY
500/400 M ROW
20 KB SWINGS
250/200 M ROW
PL FARMERS CARRY
24/18 CAL ECHO BIKE
20 KB SNATCHES
12/9 CAL ECHO BIKE
PL FARMERS CARRY
500/400 M ROW
20 KB SWINGS
250/200 M ROW
PL FARMERS CARRY
1000/800 M BIKE
20 KB SNATCHES
500/400 M BIKE ERG
GROUP 2:
ECHO/SKI/BIKE ERG/ROW
GROUP 3:
SKI/BIKE ERG/ECHO/ROW
Competitor:
65/45 DB, 53/35 KB
Rx:
50/35 DB, 53/35 KB
Performance:
*Scale as needed..
35/20+/- DB, 35/25+/- KB