Announcements
IMPORTANT! Please do not let the Ski Erg handles fly up after use. We are having cable issues, most likely due to early release… same goes for the Rowers. Also, please do not throw down your DB’s – the casings on some are now broken. DB’s should be used on the rubber mats, not the platforms. TY for your support!
*Acupuncture at LPF on 11/20 by appt. ($40) DM Gina H 754-224-7503.
*EVENT: Sign-up’s for our Fri, 12/13 Annual In-House “TEAM COMP” begins this week.
ALL LEVELS WELCOME. Need a partner? Ask us!
*EVENT: BroYoga Class: Thursday, 11/21 @ 6AM
WEEK AT A GLANCE: *This is our last Micro Cycle for Strength before we 1RM!
Monday, 11/18 – Back Squats % / (12) For Time
Tuesday, 11/19 – (30) 5 Rounds For Time
Wednesday, 11/20 – Deadlifts % / (10) AMRAP
Thursday 11/21 – (30) Active Recovery
Friday, 11/22 – (25) 9/7/5 AMRAP’s
Saturday, 11/23 – (30) For Time
Support: Aida (754)-204-5168/info@crossfitlpf.com or Heather 954-296-1693/heather.cflpf@gmail.com
during normal business hours.
Crossfit LPF – CrossFit
Machine Work (Time)
(30) 3 Rounds For Time /
Goal: Sub 26
*PARTNER WOD! Each
athlete must complete 1
PL Farmer’s Carry at any
point during the round
(while your partner
is working). Break up
the Meters / Cals any way.
Competitor: 65/45 DB
*2 PL FARMER’S CARRY
24/18 CAL ECHO
500/400 M ROW
1000/800 M BIKE ERG
500/400 M SKI ERG
Rx: 50/35
ROW/BIKE ERG/SKI ERG/ECHO
Performance: 35/20
BIKE ERG/SKI ERG/ECHO/ROW
Modifications:
Scale the DB load and
Meters / Cals as needed.
Chat with your coach!