Announcements
EVENTS:
SAVE THE DATE! Our annual In-House TEAM Comp is Friday, 12/12 (5PM-8PM) – ALL LEVELS WELCOME.
Stay tuned for more info!
Halloween Partner WOD & Costume Contest: Fri, 10/31 – Best Male/Female OR Top 2 TEAM’s wins a prize.
Note: You must WOD in your costume to win!
Week at a Glance: Our 1RM post % work starts this week!
Mon, 10/13 – 1 Rep MAX Back Squat / (9) AMRAP
Tue, 10/14 – 5:00 ON / 2:00 ON x 4R
Wed, 10/15 – 1 Rep MAX Deadlift / (9) AMRAP – Wodapalooza Online Qualifier (WOD 2)
Thur, 10/16 – E3MOM x 5 (Running) / For Time (Machine Work)
Fri, 10/17 – 6 Rounds For Time / (Remaining Time) 5 Rep Overhead Squat
Sat, 10/18 – PARTNER WOD For Time
Office Hours: 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
Running Intervals (Time)
A/B Clock: 33
(15) E3MOM X 5R
Goal: Sub 2:00
400 M INTERVALS
Slowest interval =
your score!
Modifications:
All out (any) Machine.
See Run MOD options
at the Coaches stand.
3:00 transition
into the B workout…
Machine Work (Time)
(15) For Time /
Goal: Sub 13
GROUP 1:
750/600 M SKI ERG
36/27 CAL ECHO BIKE
750/600 M ROW
1500/1250 M BIKE ERG
GROUP 2:
ECHO/ROW/BIKE ERG/SKI
GROUP 3:
ROW/BIKE ERG/SKI/ECHO
Modifications:
Scale as needed.
Chat w/your Coach.