Announcements
NEW EVENT! Join us for a RUCK on Sunday, 5/5 at 7AM. LPF member & Army vet “Randy Joseph” has been rucking for 5 years and has completed in several ruck events around the country… including 2 Ruck marathons. He will be leading this event. The ruck will start right here at LPF (1.5 miles) ending right back at the gym. This is a great pre-MURPH experience. Dust off your weighted vest or fill a backpack (with one of our 15 or 20lb. med balls) and meet us here at 6:45AM. Sign-up in Wodify. Got questions? Text Randy 407-325-3298 directly. Take your fitness outside… don’t miss out!
NEXT BROYOGA CLASS: Thursday, 4/25 @ 6AM. Sign-up in Wodify (up to 7 days in advance). 🧘
If you need assistance, please contact Aida 754-204-5168 /info@crossfitlpf.com or Heather, our Project Coordinator & Customer Relations Specialist 954-296-1693/ heather.cflpf@gmail.com during normal business hours: Monday – Friday 9a to 5pm & on Saturday 9a – 12N.
Crossfit LPF – CrossFit
Machine Work Intervals (Calories)
(26) MAX Calories /
Goal:
*Rest 2:00 between machines. Each part is 3:30 of work + 1:30 of rest in 5 minutes total.
Scoring can be logged as MAX Cals for each (59/38/42/62) or total combined (201) – your choice.
A) MAX CAL ROW IN 5:00 MIN
2:00 MIN ON/1:00 OFF
1:00 MIN ON/30 SEC OFF
30 SEC ON
B) MAX CAL ECHO BIKE IN 5:00 MIN
2:00 MIN ON/1:00 OFF
1:00 MIN ON/30 SEC OFF
30 SEC ON
C) MAX CAL SKI ERG IN 5:00 MIN
2:00 MIN ON/1:00 OFF
1:00 MIN ON/30 SEC OFF
30 SEC ON
D) MAX CAL BIKE ERG IN 5:00 MIN
2:00 MIN ON/1:00 OFF
1:00 MIN ON/30 SEC OFF
30 SEC ON
GROUP 1: A/B/C/D
GROUP 2: B/C/D/A
GROUP 3: C/D/A/B