Announcements
IMPORTANT! Members, Please be courteous to your coach during the warm-up & WOD briefings. We LOVE to see members connecting during class, but it can sometimes feel disruptive and discouraging when members are having in-depth conversations while the coach is talking. Thank you in advance for your cooperation.
We expect to have our NEW t-shirts / tanks in & ready to hand out by Mon, 8/19. Stay Tuned!
Finally! The balance of our Wall Ball order is in. Please use with care – Do Not sit on them…
Next BroYoga Class: Thur, 8/22 (6AM).
Next BRING A FRIEND DAY is Sat, 9/7. RSVP a first time guest & local resident – text Aida 754-204-5168.
Members, We sent out an important email on 8/1 re: a change in membership rates. If you have not read it,
please do before 9/1.
Need help? Contact Aida 754-204-5168 / info@crossfitlpf.com or Heather 954-296-1693 /
heather.cflpf@gmail.com during normal business hours, including Saturday 9AM – 12N or In-App Chat with us!
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.
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