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Saturday 30 April, 2016

Teams of 2
Complete for Time:

42 KBS 55/35
42 Squat Clean 95/65
42 Overhead Lunges 45/25
42 Air Squats
42 Deadlifts 95/65
42 Push Press 95/65
42 K2E
42 Box Jumps 24/20
42 Pull-Ups

Friday 29 April, 2016


BEACH WOD May 14th w/CF Barracuda

Relay Team of 2
(a/b/a/b format)

6 Rounds For Time
20 Calorie Row
20m sled push 180/90
5 Tire Flips
100m farmers walk 2 x 55/35
10 Burpee

Thursday 28 April, 2016



15 mins to work up to a heavy triple (3)



4 Deadlift  115/85

3 Bear Complex

200m Run

1 rope climb


Power Clean

Front Squat

Push Press (to back)

Back Squat

Push Press

About Us...

Pompano Beach CrossFit CVI is a strength and conditioning facility.

We help and develop individuals of all levels to improve human performance.

We are a 5,000 square foot warehouse gym, under AC, that is 100% CrossFit.

About Us…

Our Facility…

What Is CrossFit

CrossFit is a worldwide strength and conditioning fitness program designed for all ages.

Whether you are a beginner or a professional athlete, the CrossFit program is designed with universal scalability. 

This is the ideal exercise program for anyone, regardless of age or experience.

What is CrossFit?

Step One

Having explored our website,

we hope that you have built curiosity and drive to continue chipping away on your goals.

We encourage you to come visit us and our facility.