Announcements
EXCITING NEWS! We’ve given our weightlifting platforms a facelift. In order to preserve them, we want to remind you that the platforms are for weighted (hi-temp) BB work only.
*EVENTS:
BroYoga: Sat, 5/24 @ 11:15am.
MURPH Mon, 5/26 (AM classes only)
FREE Rope Climb/Dub workshop Sat, 6/14
WEEK AT A GLANCE:
Monday, 5/5 – (12) 1RM Shoulder Press / (16) 4R For Time
Tuesday, 5/6 – (32) 4 Intervals For Time / (Remaining Time) 1RM Clean Complex
Wednesday, 5/7 -(12) AMRAP / (15) 3 Rep Back Squat
Thursday, 5/8 – (35) For Time – ACTIVE RECOVERY
Friday, 5/9 – (25) 9/7/5 AMRAP’s
Saturday, 5/10 – (30) 4 Rounds For Time
*Please wipe down & put away all of your equipment after your workout. This includes wiping down
your machine. *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 (Time)
(35) FOR TIME /
Goal: Sub 27
Rx:
GROUP 1:
3R:
12/9 CAL ECHO
200 M RUN
***Directly Into
3R:
18/15 CAL ROW
200 M RUN
***Directly Into
3R:
500/400 M BIKE ERG
200 M RUN
***Directly Into
3R:
15/12 CAL SKI ERG
200 M RUN
GROUP 2:
BIKE ERG/SKI ERG/ECHO BIKE/ROWER
Performance:
Optional : 2 Rounds
of each station
instead of 3 Rounds.