Announcements
*EVENTS:
Coach Gina H’ Farewell Gathering, Fri, 6/13 @ 7PM – Tap 42 (Coral Springs)
FREE Rope Climb/Dub workshop Sat, 6/14 @ 11:15AM w/Jacki
FREE BroYoga 6/28 @ 11:15am
FREE CFLPF Surf Lesson (All Levels) 6/28 @9:30am – RSVP to Tom 954-263-7974
FREE POOL WOD’s: JUNE 21st & JULY 26th @ 9am w/Laura (Township Pool)
WEEK AT A GLANCE:
Monday, 6/9 – Strict Press % / 3R For Time (Courtesy of PRVN FITNESS)
Tuesday, 6/10 – 8 Rounds For Time
Wednesday, 6/11 – Front Squats % / For Time (CrossFit Workout of the Day 250603)
Thursday, 6/12 – For Time “ACTIVE RECOVERY”
Friday, 6/13 – 4 Rounds For Time
Saturday, 6/14 – 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 (Time)
(40) FOR TIME /
Goal: Sub 28
Rest :30 sec after
rounds 1, 2 & 3.
Rest 2:00 after
round 4, then
move onto the
next machine
& repeat. Your
score is total
time – Rest included.
GROUP 1:
4 Rounds
250/200 M ROW
-2 MIN REST-
4 Rounds
12/9 ECHO BIKE
-2 MIN REST-
4 Rounds
250/200 M SKI ERG
-2 MIN REST-
4 Rounds
500/400 M BIKE ERG
GROUP 2:
ECHO/SKI/BIKE ERG/ROW
GROUP 3:
SKI/BIKE ERG/ROW/ECHO