Announcements
*UPCOMING EVENTS: FREE “Machine Technique Class” (Cisco & Jacki) Sat, 11/16 11:15AM & “BroYoga” Thur, 11/21 6AM… Sign-Up in Wodify. Check out the whiteboard for ALL events!
WEEK AT A GLANCE: *Deload Week… we will begin our last micro cycle next week
Monday, 11/11 – Veterans Day WOD – “CHAD”
*Alternatives will be offered
Tuesday, 11/12 – (20) AMRAP / (5) Core Work
Wednesday, 11/13 – (30) For Time
Thursday 11/14 – Active Recovery
Friday, 11/15 – (30) 9 Rounds For Time
Saturday, 11/16 – (30) 5 Rounds For Time
*Aida & Pete will be back in the gym on 11/12. Please contact Heather 954-296-1693 / heather.cflpf@gmail.com during normal business hours Mon – Fri & Saturday 9AM – 12N for assistance or chat with your coach.
Crossfit LPF – CrossFit
Workout (Calories)
(38) For Max Calories /
Goal: 150-200+ Calories
*Rest 2:00 b/t rounds
A. 8:00
2:00 MIN ME ROW
1:15 MIN REST
1:30 MIN ME ROW
1:00 MIN REST
1:00 MIN ME ROW
45 SEC REST
30 SEC ME ROW
B: ECHO BIKE
C: SKI ERG
D: BIKE ERG
GROUP 1: ROW/ECHO/SKI/BIKE ERG
GROUP 2: ECHO/SKI/BIKE ERG/ROW
GROUP 3: SKI/BIKE ERG/ROW/ECHO
Modifications: Chat w/your
coach about an alternative
WOD option.