Announcements
*Reminder, Aida & Pete are traveling (out of the country) 11/1 – 11/11. 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.
*UPCOMING EVENTS: FREE “Machine Technique Class” (Cisco & Jacki) Sat, 11/16 11:15AM / “BroYoga” Sat, 11/9 11:15AM & Thur, 11/21 6AM… Sign-Up in Wodify.
WEEK AT A GLANCE:
Monday, 11/4 – (15) Front Squats for % / (10) AMRAP
Tuesday, 11/5 – (12) Shoulder Press for % / (15) For Time
Wednesday, 11/6 – (30) 5 Rounds For Time *Courtesy of RX Mindset
Thursday 11/7 – (30) Active Recovery
Friday, 11/8 – (30) – 5 Rounds For Time / (Remaining
Time) Clean & Jerk Complex
Saturday, 11/9 – (30) For Time
***Don’t forget about our annual “In-House” Team Competition & Potluck Social (Friday, 12/13 – 5p-8p)… ALL LEVELS WELCOME!
Crossfit LPF – CrossFit
Machine Work and Running (Time)
(32) 2 Rounds For Time /
Goal: Sub 24
“PARTNER WORKOUT”
Partner A goes on a 200
M Run while Partner B
works on the Machine.
Once Partner A comes in
from the run, athletes
switch. *Run, Cals & Meters
must be broken up evenly
between the team.
Group 1:
400 M RUN
24/18 CAL ECHO BIKE
400 M RUN
500/400 M ROW
400 M RUN
1000/800 M BIKE ERG
400 M RUN
500/400 M SKI ERG
Group 2:
BIKE ERG/SKI/ECHO/ROW
Modifications:
Scale as needed. Chat
with your coach!