Announcements
*Dear Members, Aida & Pete will be traveling out of the country from 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: “Bring A Friend Day” Sat, 11/2 / 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, 10/28 – (15) Deadlift for % / (12) AMRAP
Tuesday, 10/29 – (30) For Time
Wednesday, 10/30 – (15) Back Squats % / (12) E3MOMx4R
Thursday 10/31 – *HALLOWEEN PARTNER WOD* (18) AMRAP (Inspired by
Wodapalooza Online Qualifier 24-25, Workout 1 & 2/ (12) 1 Rep Heavy CJ
Friday, 11/1 – (30) Active Recovery
Saturday, 11/2 – (30) *BRING A FRIEND DAY * – Partner WOD
***Check out the whiteboard for ALL UPCOMING EVENTS including our annual “In-House Teaam
Competition & Potluck Social (Friday, 12/13 – 5p-8p)… ALL LEVELS WELCOME!
Crossfit LPF – CrossFit
Machine Work and Running (Time)
(36) 2 Rounds For Time /
Goal: Sub 30
“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!