Announcements
Week at Glance!
Monday, 10/21 – (15) Strict Press for % / (14) For Time
Tuesday, 10/22 – (30) For Time
Wednesday, 10/23 – (15) Front Squats % / (14) For Time
Thursday 10/24 – (30) Active Recovery
Friday, 10/25 – (30) 5 Rounds For Time /
Saturday, 10/26 – (30) 10 Rounds For Time
*REMINDER! Our NEXT Bring a Friend Day” is Saturday, 11/2. Invite a first-time guest and local resident.
BroYoga is on Sat, 11/9 11:15am & Thur, 11/21 6AM.
IMPORTANT! Please clean up after your workout. A little extra care goes a long way. Thank you in advance for your support!
Need help? Contact Aida 754-204-5168 / info@crossfitlpf.com or Heather 954-296-1693 /
heather.cflpf@gmail.com during normal business hours, including Saturday 9AM – 12N or
In-App Chat with us!
Crossfit LPF – CrossFit
Machine Work (Time)
(40) For Time /
Goal: Sub 30 with deductions
*Rest 1:00 b/t machines.
Deduct rest periods from
your overall time.
GROUP 1:
A.
1000/800 M ROW
Rest 1:00
750/600 M ROW
Rest 1:00
500/400 M ROW
B.
48/36 CAL ECHO BIKE
Rest 1:00
36/27 CAL ECHO BIKE
Rest 1:00
24/18 CAL ECHO BIKE
C.
2000/1600 M BIKE ERG
Rest 1:00
1500/1200 M BIKE ERG
Rest 1:00
1000/800 M BIKE ERG
GROUP 2:
ECHO/BIKE ERG/ROW
GROUP 3:
BIKE ERG/ROW/ECHO
Modifications:
Scale as needed.
Chat with your coach!