Announcements
*EVENTS:
BroYoga Sat 6/7 & 6/28 @ 11:15am
HYROX RACE – HEW (Delray), Sat, 6/7 @ 10AM (eventbrite.com)
Coach Gina H’ Farewell, Fri, 6/13 @ 7PM – Tap 42 (Coral Springs)
FREE Rope Climb/Dub workshop Sat, 6/14 @ 11:15AM w/Jacki
FREE CFLPF Surf Lesson (All Levels) 6/28 @9:30am – DM @zensurfboards IG
FREE JUNE/JULY Pool WOD’s – Dates TBA!
WEEK AT A GLANCE:
Monday, 5/26 – Back Squats % / AMRAP
Tuesday, 5/27 – Deadlifts % / For Time
Wednesday, 5/28 – (9) AMRAP / For Time
Thursday, 5/29 – PARTNER WOD (Active Recovery + Core Work)
Friday, 5/30 – 4R For Time / (Remaining Time) Clean Complex
Saturday, 5/31 – “Bring A Friend Day” PARTNER WOD
*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 and Core Burner (Time)
(32) For Time /
Goal: Sub 25
+ ME BF Sit Ups
(70-100+)
Partner WOD! While Partner
A performs the Machine Work,
Partner B will perform the
exercise associated with that
machine. Switch as needed
until the work is done! *
If Partner B stops to rest,
Partner A must stop until
they start again & vice
versa.
A) 1000/800 M ROW
WALL SITS (at parallel,
until machine work
is complete). *(2)
25/15 DB’s – suitcase
style
B) 48/36 CAL ECHO BIKE
*ME BF SIT UPS (note in
WODIFY)
C) 1000/800 SKI ERG
DEAD HANG – Rig
(until machine
work is complete)
D) 2000/1600 M BIKE ERG
*MAX PLANK HOLD (elbows,
until machine work is
complete)
Group B: ECHO/SKI/BIKE ERG/ROW
Group C: SKI/BIKE ERG/ROW/ECHO
Modifications:
Wall Sit (above
depth, (2) 15/10
DB’s or no weight
BF Sit Ups: ABMAT
or Crunches (any
style)
Dead Hang: Strict
Ring Row Hold
(place feet in front
of Pull Up Bar. Rings
touch the body)
Plank Hold: Plank
on hands or Plank
Hold off a 16 (12)
inch box