Announcements
Members, Please reserve your classes before arriving to the gym, so that coaches can properly plan out the hour. By coming without a reservation, you run the risk of not getting in. We want to ensure that everyone gets a spot. Parents… please do not let your kiddos play with the gym equipment, especially the weights. Thank you for your support!
*BroYoga – Sat, 3/22 @ 11:15AM
WEEK AT A GLANCE:
Monday, 3/17 – (30) AMRAP & For Time / (Remaining Time) BB Clean & Jerk Complex
Tuesday, 3/18 – (15) 3:00 On / 1:00 Off / (15) 5 Rep Front Squat (rack)
Wednesday, 3/19 – (30) For Time
Thursday, 3/20 – (30) “ACTIVE RECOVERY”
Friday, 3/21 – (10) For Time / (15) For Time
Saturday, 3/22 – (35) HYROX Style PARTNER Workout
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 (Calories)
(30:15) Max Calories
Goal: 225-275 Cals+
*Stay on the same machine
until you complete all 3
intervals, then rest 1:45
before moving onto the
next machine.
GROUP 1:
A: MAX ROW CALS
B: MAX ECHO BIKE CALS
C: MAX SKI ERG CALS
D: MAX BIKE ERG CALS
2:00 ON / 1:00 OFF
1:30 ON / :45 SEC OFF
1:00 ON / 1:45 SEC OFF
GROUP 2:
ECHO/SKI/BIKE ERG/ROW
GROUP 3:
SKI/BIKE ERG/ROW/ECHO