Announcements
*EVENTS:
WODAPALOOZA is Jan, 24th – 26th in Miami. If you’ve never been to this event, you should definitely go. We have a few athletes who are competing on a team & in the Gauntlet.. stay tuned for more info! Visit StubHub.com to buy your tickets.
BroYoga – Sat, January 25th @ 11:15am
WEEK AT A GLANCE:
Monday, 1/20 – (15) For Time / (Remaining Time) Clean Complex
Tuesday, 1/21 – (12) 1RM Shoulder Press / (16) For Time
Wednesday, 1/22 – (18) For Time / (14) For Time
Thursday, 1/123 – (30) ACTIVE RECOVERY
Friday, 1/24 – (25) E5MOM x 5R
Saturday, 1/25 – (20) AMRAP – Hero WOD “JACK”
Support: Aida (754)-204-5168/info@crossfitlpf.com or Heather 954-296-1693/heather.cflpf@gmail.com
during normal business hours – Mon – Fri 9am – 7pm & Sat 9am – 12N.
Crossfit LPF – CrossFit
Machine Work (Time)
(30) For Time /
Goal: Sub 25
*Rest 2:00 b/t stations
A. 750/600 M ROW
REST 2:00
500/400 M ROW
REST 1:00
250/200 M ROW
B. 36/27 CAL ECHO
REST 2 MIN
24/18 CAL ECHO
REST 1 MIN
12/9 CAL ECHO
C. 750/600 M SKI
REST 2 MIN
500/400 M SKI
REST 1 MIN
250/200 M SKI
D. 1500/1200 M BIKE ERG
REST 2 MIN
1000/800 M BIKE ERG
REST 1 MIN
500/400 M BIKE ERG
GROUP 1 : A/B/C/D
GROUP 2 : B/C/D/A
GROUP 3: C/D/A/B