Announcements
Shoutout to our teams who competed on Saturday at The Sandbox Games @ CF Pompano Beach:
Rx Female: Stefany & Coreen – 1st Place / Rx Male: Yas & Johny – 2nd Place / Rx Male: Phil & Casey – 3rd Place /
Rx Female: Kelli & Dani – 7th Place. Bravo! Members, when you see our athletes at the gym, congratulate them!
EVENTS:
Halloween Partner WOD & Costume Contest – Fri, 10/31
BroYoga – Sat, 11/1 @ 11:15am
Week at a Glance:
Mon, 10/27 – AMRAP (12) “2015 CF LIFTOFF WOD 3” / Clean Complex
Tue, 10/28 – 10 Rounds For Time
Wed, 10/29 – AMRAP (12) / 1R Heavy Squat Snatch
Thur, 10/30 – ACTIVE RECOVERY – Repeat from 11/01/2024
Fri, 10/31 – HALLOWEEN PARTNER WOD “For Time” – Wear your costume!
Sat, 11/1 – Bring a Friend Day – PARTNER WOD “AMRAP”
*Want to UP your fitness game? Text us to learn more about Personal Training & Nutrition Counseling.
Support: 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 and Machine Work (Time)
(35) For Time /
Goal: Sub 30
*Repeat from 11/01/2024
Competitor:
1K (1000 M)
100/80 CAL ROW
100/80 CAL SKI ERG
100/80 CAL BIKE ERG
Rx:
1K RUN (1000 M)
80/65 CAL SKI ERG
80/65 CAL BIKE ERG
80/65 ROW
Performance:
800 M RUN
70/58 BIKE ERG
70/58 ROW
70/58/SKI ERG
Modifications: Scale the
work as needed. Chat with
your coach!