Announcements
FREE Wall Balls! We’re giving away some of our old Wall Balls (various sizes). First come, first serve. 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.
SAVE THE DATE! The 2024 CROSSFIT GAMES is approaching – 8/8-11. Go to games.crossfit.com to learn more about how to watch & MORE. Support your sport!
Next BroYoga Class: Sat, 8/10 (11:15AM) & 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.
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
Running and Machine Work (Time)
(35) For time:
Goal:
Partner Workout, you go I go except for the med ball sit ups. Break up machine work any way
500/400 M ROW
400 M RELAY RUN
250/200 M ROW
25 MED BALL SIT UPS
-90 SEC REST-
24/18 CAL ECHO BIKE
400 M RELAY RUN
12/9 CAL ECHO BIKE
25 MED BALL SIT UPS
-90 SEC REST-
500/400 M SKI ERG
400 M RELAY RUN
250/200 M SKI ERG
25 MED BALL SIT UPS
-90 SEC REST-
1000/800 M BIKE ERG
400 M RELAY RUN
500/400 M BIKE ERG
30 MED BALL SIT UPS
Rx: 20/14
Performance: 14/12
A) ROW/ECHO/SKI/BIKE
B) ECHO/SKI/BIKE/ROW
C) SKI/BIKE/ROW/ECHO