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Monday 26th June 2017

Warm-Up:  250 m run

then 2 rounds:   NFT

15  russian KB swings

10 KB goblet squats

8 samson stretch

4 pigeon holds ( twice each leg with 15 sec hold each)

 

Strength: Back squats

warm up to 75 – 80% of 1 RM

then:
5×5 @75- 80% of 1RM

 

MetCon:  20 min AMRAP
15/10 calorie row
12 wall balls  20/14
10 G2OH  115/85
 
 
ENDURANCE WOD
 
4 RFT
250 m run
15 box jumps  20″
20 slamball 20/15
25 abmat situps

Friday 23rd, June 2017


Warm Up:  250 m run

8 walk the floor w/ push ups

8 Spider-Man lunges

8 baby makers

8 iron cross

8 cobra to downward dog

8 Kipping swings

 

CHIPPER FRIDAY presents:

“The Rabbit Hole”  The Sequel. – complete for time.

400 m run

10 bar facing burpee

20 overhead squats. 95/55

30 Russian twist w/ slam ball. 15/20

40 DUs

250 m run

10 SDLHP. 115/75

20 T2B

30 slam ball 15/20

40 DUs

250 m  run

10 cluster (squat cleans into a thruster)  115/75

20 pull ups 

30 dead lifts 135/95

100 DUs

 

ENDURANCE WOD

Row for 2 mins

20 burpee over rower

Row for 3 mins

30 slam balls. 30/40

Row for 4 mins

40 sit-ups

Row for 5 mins

**score = total number of meters rowed**

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.

Testimonials…

Schedule…