Announcements
EVENTS:
*Last Chance! Sign-up for our (Fri, 12/13) In-House “TEAM COMP” (5PM-8PM) – ALL LEVELS WELCOME! Need a partner? Ask us! Don’t forget to reserve your “heat time” in Wodify.
*REMINDERS:
Our “Christmas Express” Toy Drive ends on Dec, 12/20. Please bring in a new, unwrapped toy (ages 1-16) for a child in need. Drop it in the Christmas box at the gym. The same goes for our “Winter Clothing Drive”. This one ends on 12/30.
WEEK AT A GLANCE:
Monday, 12/9 – Front Squat % / (12) AMRAP
Tuesday, 12/3 – (25) E5MOM x 5 Rounds
Wednesday, 12/4 – Shoulder Press for % / (12) For Time
Thursday 12/5 – (29) ACTIVE RECOVERY
Friday, 12/6 – (30) 5 Rounds “interval Work” (AM) / In-House Team Comp (PM)
Saturday, 12/7 – (30) 5 Rounds For Time
Support: Aida (754)-204-5168/info@crossfitlpf.com or Heather 954-296-1693/heather.cflpf@gmail.com
during normal business hours.
Crossfit LPF – CrossFit
Machine Work (Calories)
(29) E5MOM X 6 /
Goal: 200-300+ Calories
Re-test from 8/15/24
& 9/12/24
*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