Announcements
Bring a Friend Day is this Saturday (6/1). Got a friend who’s never tried CrossFit? Invite them! No experience necessary. *1st time guests & local residents only. Text Aida 754-204-5168 to RSVP them today!
Next BroYoga sesh: Sat, 6/8 11:15AM & Thur, 6/20 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 25 (without the rest)
Rest :90 seconds b/t intervals.
A) 750/600 M ROW
1:00 REST
500/400 M ROW
1:00 REST
250/200 M ROW
B) 1500 M BIKE ERG
1:00 REST
1000/800 M BIKE ERG
1:00 REST
500/400 M BIKE ERG
C) 750/600 M SKI ERG
1:00 REST
500/400 M SKI ERG
1:00 REST
250/200 M SKI ERG
D) 36/27 CAL ECHO
1:00 REST
24/18 CAL ECHO BIKE
1:00 REST
12/9 CAL ECHO BIKE
GROUP 1: A/B/C/D
GROUP 2: B/C/D/A
GROUP 3: C/D/A/B
Modifications:
Scale the meters / calories as needed
– chat with your coach.