Announcements
***Congrats to our athletes who took on HYROX this past weekend – Yas/Jacki, Mike/Paulo & Ryan/Ashley.
Great job guys… WOO HOO!
WEEK AT A GLANCE:
Reminder! We will begin % work for strength in a few weeks,
right after we re-establish our 1RM’s.
Monday, 4/21 – (15) 1RM Front Squat / (12) *Courtesy of Crossfit.com – 5R For Time
Tuesday, 4/22 – (10) EMOM / (20) For Time
Wednesday, 4/23 – (30) 4 Intervals For Time
Thursday, 4/24 – ACTIVE RECOVERY – Re-test from 9/12/24
Friday, 4/25 – “MURPH PREP” For Time
Saturday, 4/26 – (30) For Time
Members, 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!
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
Machine Work (Calories)
(29) E5MOM X 6 /
Goal: 175 – 195+ Calories
*Total calories at an RPE
(rate of perceived exertion)
of approx. 7/8 of your
max output. Try and
maintain the same number
of calories and pace on
all of your machine work
each round.
Re-Test from 9/12/24
GROUP A:
:45 Sec ON / :15 Sec OFF
MIN 1: MAX CAL ECHO BIKE
MIN 2: MAX CAL ROW
MIN 3: MAX CAL BIKE ERG
MIN 4: MAX CAL SKI ERG
MIN 5: REST 1:00
GROUP B:
ROW/BIKE ERG/SKI/ECHO
GROUP C:
BIKE ERG/SKI/ECHO/ROW