Announcements
EVENTS:
BroYoga – Sat, 11/22 @ 11:15am
Thanksgiving Day, 11/27 – schedule change
Black Friday, 11/28 – schedule change
Annual In-House (Comp Style) Partner WOD & Potluck Social – ALL LEVELS!
Fri, 12/12 (5PM – 8PM) – WOD Release Date: Thur, 11/13 @ 8PM via email.. Sign-Up in WODIFY.
Week at a Glance:
Mon, 11/17- Benchmark: GRACE – For Time / Hero WOD: The Chief – 5×300 AMRAP’S
Tue, 11/18 – 5 Rep Back Squat / (12) AMRAP
Wed, 11/19 – *Inspired by
Peak 360 Fitness – For Time
Thur, 11/20 – ACTIVE RECOVERY – *Repeat from 01/23/25
Fri, 11/21 – E2MOMx5 Rounds
Sat, 11/22 – For Time
*Want to UP your fitness game? Text us to learn more about Personal Training & Nutrition Counseling.
Support: Mon – Fri : 9am – 8pm & Sat: 9am-12N
Aida 754-204-5168 / info@crossfitlpf.com * Heather 954-296-1693 / Heather.cflpf@gmail.com
Crossfit LPF – CrossFit
Machine Work (Time)
(40) For Time /
Goal: Sub 35
*Rest 2:00 b/t stations
*REPEAT FROM 01/23/25*
A. 750/600 M ROW
REST 2:00
500/400 M ROW
REST 1:00
250/200 M ROW
B. 36/27 CAL ECHO
REST 2 MIN
24/18 CAL ECHO
REST 1 MIN
12/9 CAL ECHO
C. 750/600 M SKI
REST 2 MIN
500/400 M SKI
REST 1 MIN
250/200 M SKI
D. 1500/1200 M BIKE ERG
REST 2 MIN
1000/800 M BIKE ERG
REST 1 MIN
500/400 M BIKE ERG
GROUP 1 : A/B/C/D
GROUP 2 : B/C/D/A
GROUP 3: C/D/A/B