Announcements

JUST IN, We are switching things up! Soon, we will be moving back to percentage % work for strength. Percentage work is a great way to build strength & measure your progress. We will announce 1RM days in advance. This Wed (7/24), we will 1RM Deadlift. Alternatives will be offered!

*Reminder! Our t-shirt sale ENDS Sat, 7/27 (12N). Check out the whiteboard!

BRING A FRIEND DAY – Sat, 8/3. RSVP a first time guest & local resident – text Aida 754-204-5168.

Next BroYoga Class: Sat, 8/10 (11:15AM) & Thur, 8/22 (6AM).

Important Reminder! Our reservation policy requires that all members sign up for classes in advance. Please do not come to the gym without a reservation. We take pride in ensuring that every member has a spot on the floor and is kept safe. Please reserve your classes in advance.

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

Machine Work (Calories)

(37) For Time /

Goal: 350-450 Cals+

*4 Intervals of MAX Calories

3 MIN ON / 1 MIN OFF

2 MIN ON / 1 MIN OFF

1 MIN ON

*:90 Sec REST between machines

A: ROWING

B: ECHO BIKE

C: SKI ERG

D: BIKE ERG

GROUP 1: A/B/C/D

GROUP 2: B/C/D/A

GROUP 3: C/D/A/B

Modifications: Adjust the work

as needed. Chat with your coach!