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Tuesday 30th, August 2016


Spend 15 mins to

 find your 1 rep max Clean


16 mins AMRAP

10 Box Jumps 24/20

15 Slam balls 30/20

20 Dubs

1 DEADLIFT (85-90% of 1 RM)


Monday 29th August 2016

Endurance WOD

Run 800m

Then 8 rounds

10 Slamball 20/30

6 Jumping lunges

Run 800m

Then 4 Rounds

10 slamballs

6 Jumping lunges

Run 800m

Then 2 Rounds

10 Slamballs

6 Jumping Lunges


Strength: Back Squat

8 @ 55% of 1 RM

5 @ 65%

5 @ 75%

5+ @ 85%


4 Rounds For Time

4 Curtis P 115/75

6 Burpees over the bar

8 SDLHP 115/75

10 Wallballs 20/14

Saturday 27 August, 2016

In Teams Of 2:


1000m Row switch every 250M

Athletes will switch every 5 reps. through:

60 Slamball 30/20

60 Deadlift 185/135

60 Burpee

60 KBS 55/35

1000m Row switch every 250M

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.