Announcements
Members, Join us! We have 6 TEAMS competing this Sat, 10/4 at the PCCF Throwdown.
- Location: Halpatiokee Park – 8303 SW Lost River., Stuart, FL 34997 (FREE Parking)
- Visit palmcitycrossfit.com for more info
Drum Roll Please…
LANE 8 – NO CARDIO CLUB “Erik & Mark”
WOD 1: 9:25AM
WOD 2: 12:54PM
WOD 3: 4:38PM
LANE 6 – FIT TOGETHER “Yas & Christina”
WOD 1: 10:25AM
WOD 2: 2:10PM
WOD 3: 5:30PM
LANE 3 – CARDIO QUEEN & CAFFEINE MACHINE “Donnalee & Stefany”
WOD 1: 10:40AM
WOD 2: 2:29PM
WOD 3: 5:43PM
LANE 7 – CAPTAIN AMERICA & MIGHTY MOUSE “Phil & Andrea”
WOD 1: 10:55AM
WOD 2: 2:48PM
WOD 3: 5:56PM
LANE 8 – OIL CAN HARRY & THE SERPENT QUEEN “Casey & Coreen”
WOD 1: 10:55AM
WOD 2: 2:48PM
WOD 3: 5:56PM
LANE 9 – SKATES & SQUATS “Jimmy & Jacy”
WOD 1: 10:55AM
WOD 2: 2:48PM
WOD 3: 5:56PM
Come support your sport & your box. Don’t forget to wear your LPF shirt!
Crossfit LPF – CrossFit
Running and Machine Work (Calories)
(30) AMCAP (Calories)
PARTNER WOD /
Goal: 300-400+ Cals
*4×6:00 Intervals for Max Cals.
REST 2:00 b/t Intervals.
*Team must split
the 800 M evenly
(400 M pp ea. round).
Athlete A runs 400
M, while Athlete B
works on Cals, then
they switch. After
800 M run is complete,
the team will continue
working on Max calories
until the cap –
switching off as needed.
1 machine per team.
A: 800 M RUN
+ MAX CAL ROW
B: 800 M RUN
+ MAX CAL ECHO BIKE
C: 800 M RUN
+ MAX CAL SKI ERG
D: 800 M RUN
+ MAX CAL BIKE ERG
GROUP 1: A/B/C/D
GROUP 2: B/C/D/A