Announcements
*REMINDER Re: 5AM classes! Due to high demand, we have increased the class cap
to 20. Reservations are required. Please reserve your classes 1 week in advance. *You must
cancel before the 1 hour mark.
*Join us this Friday, 3/14 for Week THREE of the “CF Open 25.3” (5PM-8PM).
Registered Athletes, Enter your weekly score by 8PM on Monday’s via
games.crossfit.com.
*BroYoga – Sat, 3/22 @ 11:15AM
WEEK AT A GLANCE:
Monday, 3/10 – (15) For Time “PRVN FITNESS / (15) 3 Rep OH Squat (Back Squat)
Tuesday, 3/11 – (30) 5 Rounds For Time
Wednesday, 3/12 – (15) 6 Rep Back Squat / (10) AMRAP
Thursday, 3/13 – “ACTIVE RECOVERY” (31) 3×9 AMRAP (Repeat from 10/17/24)
Friday, 3/14 – CF Open (WK3) 25.3 TBA on Thursday @ 3pm via CF Games site or CF YouTube channel
Saturday, 3/15 – TBD – depending on 25.3
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 Intervals (Time)
(31) 3 x 9 Min AMRAP /
Goal: Steady sub 1:00
every minute on the
minute for the entire
workout. *Repeat from
10/17/24
*Rest 2:00 b/t AMRAP’S
9 EMOM
Rx: 10/7 CAL ECHO
Performance: 8/5 CAL ECHO
9 EMOM
Rx: 12/9 CAL SKI
Performance: 10/7 CAL SKI
9 min EMOM
Rx: 16/13 CAL ROW
Performance: 14/11 CAL ROW
Group 1: ECHO/SKI/ROW
Group 2: SKI/ROW/ECHO
Group 3: ROW/ECHO/SKI
Modifications: Scale as
needed. Chat with your
coach!