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Tuesday 22nd, Aug 2017

Warm – up : 300 m row

10 PVC pass thru

10 PVC around the world

10 Good morning

10 push ups


Strength:  Bench Press

5 sets of max reps @ 60% of 1RM

*2 min rest between each set


MetCon:   4 x 3 mins

10 power cleans . 155/105

10 box jumps 24/20

Row for max calories

*Rest 2 minutes between rounds. (AS A CLASS)

Monday 21st Aug 2017

Warm-Up: 3 Rounds NFT of:

12 OHS (pvc or appropriate barbell)

8 Kipping swings

8 Ring rows


Strength:  Back Squat –  16 min E2MOM (8 rounds):

10 @ 50-60% of 1RM


MetCon:  10 mins AMRAP

10 Alternating DB snatches .  50/35

10 Pull-ups

50 DUs



4 x 1500 m row pieces./2 mins easy.

Row for 2 mins at light pressure between each 1500 m




Saturday 19th Aug. 2017


In Teams of Two; complete for time:

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2

Power cleans . 135/95

Box Jumps 24/20

Assault bike calories** ONLY ONE ATHLETE from each team, each round.

Partner A does 10 reps, then partner B, 10 reps, etc.

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.