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Wednesday 27 July, 2016

Mindset in all things, is first in all things.  Never ever ever give up. 

Spread the word on our new Endurance WoD. Especialy for those who keep saying “I need to be in shape to do CF” well here is your “get in shape” opportunity. MWF 5:30… we will soon integrate rowing instruction, running techniques, and other endurence coaching. Stay tuned.


4 RFT:
40 Calorie row
40 Mountain climbers
40 Sit-ups
40 Air squats


Just to let you know.
Helen Turned Jakie
“Upside Down”

For Time:
30 Pull-ups
400m Run
21 KBS 55/35
12 Pull-up
50 Thruster 45/35
400m Run
21 KBS 55/35
12 Pull-up
1000m Row
400m Run
21 KBS 55/35
12 Pull-up

Tuesday 26 July, 2016


Front Squat
8 x 55%
5 x 65%
5 x 75%
3 x 80%
3 x 85%
1 x 90%


8 Pistol Squats
12 Slam Ball 30/40

Monday 25 July, 2016

BOX Brief:

We had a crazy blast at 26 Degree Brewery. 3 other boxes had joined us. CF Barracuda, CF Great Ones, CF Lighthouse Point.

Back to CrossFit CVI – this week will be epic, just don’t give-up.

4 Rounds for Time:
250m wall ball run 20/14
30 Slam balls 20/30
30 wall balls

Every 90 Seconds for 12 Sets
Snatch First Pull to Power Position
2 Squat Snatches
Choose loads

4 Rounds
10 T2B
20 HR Push Up
30 Superman
40 DuBs

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.