Announcements
*EVENTS:
BroYoga: Sat, 7/12 @ 11:15am
FREE Toes to Bar & Handstand Push Up Workshop: Sat, 7/19 @ 11:15am w/Jacki
FREE POOL WOD: Sat, 7/26 @ 9am w/Laura (Township Aquatic Center)
WEEK AT A GLANCE:
Monday, 7/7 – Deadlfts % / For Time
Tuesday, 7/8 – 4:00 On/2:00 Off x 4 Rounds / Clean Complex
Wednesday, 7/9 – Back Squat % / (12) AMRAP
Thursday, 7/10 – For Time
Friday, 7/11 – For Time / 3 Rep Overhead Squat
Saturday, 7/12 – For Time
*Please wipe down & put away all of your equipment after your WOD, machines included.
*Parents, kiddos are not allowed to play with the equipment, bands included. TYSM!
Contact us (weekdays): Aida 754-204-5168 / Heather: 954-296-1693. Note: The office is closed Sat, 12N – Mon, 9AM.
Email us: info@crossfitlpf.com / heather.cflpf@gmail.com (weekends). Thank You!
Crossfit LPF – CrossFit
Machine Work, Farmers Carry, and Step Up and Overs (Time)
(32) For Time /
Goal: Sub 25
Competitor:
500/400 M ROW
PL FARMERS CARRY 65/45
250/200 M ROW
15 MB STEP UPS AND OVERS 50/30
24/18 CAL ECHO
PL FARMERS CARRY
12/9 CAL ECHO
15 MB STEP UPS AND OVERS
500/400 M SKI ERG
PL FARMERS CARRY
250/200 M SKI ERG
15 MB STEP UPS AND OVERS
1000/800 M BIKE ERG
PL FARMERS CARRY
500/400 M BIKE ERG
15 MB STEP UP AND OVERS
Rx: 50/35 DB
ECHO/SKI/BIKE ERG/ROW
Performance: 35/20 DB
SKI/BIKE ERG/ROW/ECHO
Modifications:
Scale as needed.
Chat with your coach!