Nutrition Resources
Daily WOD

Tuesday 2 September, 2014



“The Cleanse”

40 Power Cleans
200m Run
30 Squat Cleans
400m Run
20 Power Cleans
10 Squat Cleans

A: 95/65
E: 115/80
C: 135/95


The Good, The Bad, The Ugly
will be released soon. All 3.
If you do not have a team get one.
2 Athletes same gender.
Please note team registration is $70/Team.
We need to know t-shirt sizes ASAP (September 19th).

Saturday August 30, 2014

10AM Class

Hotshots 19

Six rounds for time of:
30 Squats
135/95 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

6 Rounds for time of:
30 Air Squat
19 KBS 55/35
7 Ring Row
400M Run
(cap 27 min)

Friday 29 August, 2014



Fight Gone Bad!

3 rounds of:

1 Minute Wall-ball shots, 20-lb. ball, 10-ft. target (reps)
1 Minute Sumo deadlift high-pull, 75/55 lb. (reps)
1 Minute Box jump, 20-inch (reps)
1 Minute Push press, 75/55 lb. (reps)
1 Minute Row (calories)

In this workout you move from each of five stations after a minute.
The clock does not reset or stop between exercises.
This is a five-minute round from which a one-minute break is allowed before repeating.
On call of “rotate,” the athletes must move to next station immediately for best score.
One point is given for each rep, except on the rower where each calorie is one point.

Athletes will partner up. One athlete will count for the first.
Switch after the entire FGB is completed.



Location: 2201 N. Andrews Ave. Ext. Pompano Beach, FL

Contact Us: 954-972-4284


CVI Kids Tue & Thur 4:30pm

Caleb and Brody

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