Announcements
EVENTS:
Our annual In-House *Friday Night Lights* CF Open “Potluck & Social” is this Friday, 2/27 (5PM-8PM) –
Please bring a small dish… bring a friend, bring the family!
*Go to games.crossfit.com to register for the CF Open (All Levels) – If you are registered, please come
early or plan to stay after your Heat to help judge. Heat Times will be available on Thursday afternoon after the
WOD is released.
Week at a Glance:
Mon, 2/23 – (26) 5:00 On/2:00 Off x 4R AMRAP (Intervals)
Tue, 2/24 – (15) 3R Heavy “Pause” Front Squats / (12) For Time
Wed, 2/25 – (27) For Time
Thur, 2/26 – (35) Cardio
Fri, 2/27- CF Open 26.1
Sat, 2/28 – TBD (WOD will be programmed after the release of 26.1)
Support: Mon – Fri : 9am – 8pm & Sat: 9am-12N
Aida 754-204-5168 / info@crossfitlpf.com * Heather 954-296-1693 / Heather.cflpf@gmail.com
Crossfit LPF – CrossFit
Machines, Sit Ups, and Ball Slams (Time)
(32) 4 Rounds
For Time /
Goal: Sub 25
*GROUP 1
Round 1
500/400 M ROW
15 SIT UPS
15 BALL SLAMS
500/400 M ROW
15 SIT UPS
15 BALL SLAMS
RD 2: 24/18 CAL ECHO
RD 3: 500/400 M SKI
RD 4: 1000/800M BIKE ERG
GROUP 2:
ECHO/SKI/BIKE ERG/ROW
GROUP 3:
SKI/BIKE ERG/ROW/ECHO
Competitor: 50/30 MB
Rx: 40/20 MB
Performance: 30/15 MB
Modifications:
Machine Work:
Scale as needed.
Chat w/your Coach.
BF Sit Ups:
Use an ABMAT
or perform 45
Crunches.
Ball Slam: Scale
the load.