Announcements
It’s POOL TIME! Save the Date… Saturday, 6/29 & 7/13 (8:30am – 10:00am) @ the Township Center Pool. The gym will be CLOSED on this day, so sign-up in WODIFY. Bikini’s NOT required & modifications will be offered. Can’t swim? No problem. Sign-up anyway… we’ve got you covered!
Next BroYoga Classes:
JUNE: Thur, 6/20 6AM
JULY: Sat, 7/6 11:15AM & Thur, 7/18 6AM
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 (Time)
(40) For Time /
Goal: Sub 35 (N/I Rest)
*Rest 1:00 b/t Intervals.
Deduct the 7:00 of rest
from your overall time.
A. 25 KB OH SWINGS
1000/800 M ROW
*REST 1:00
15 KB GOBLET SQUATS
500/400 M ROW
B. 25 KB OH SWINGS
48/36 CAL ECHO BIKE
*REST 1:00
15 GOBLET SQUATS
24/18 CAL ECHO BIKE
C. 25 KB OH SWINGS
1000/800 M SKI ERG
*REST 1:00
15 GOBLET SQUATS
500/400 M SKI ERG
D. 25 KB OH SWINGS
2000/1600 M BIKE ERG
*REST 1:00
15 GOBLET SQUATS
1000/800 M BIKE ERG
Competitor: 70/53 KB
Rx: 53/35 KB
Performance: 35/20 KB+
GROUP 1: A/B/C/D
GROUP 2: B/C/D/A
GROUP 3: C/D/A/B
Modifications: Scale
the load, machine work
as needed – chat with your
coach.