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Saturday 29th, April 2017



Team WOD Saturday !!

In teams of 3, complete for time:

50 calories row

45 power snatches 95/65

45 overhead squats 95/65

60 pull-ups

60 wall balls 20/14

45 overhead squats 95/65

45 power snatch

50 calories row


**one athlete works at time**

Friday 28th, April 2017

Warm-Up: 250 m run

–then gather all needed equipment. As a class we will complete 5 – 10 reps of each movement as our warm up.


For time:
50 Box jump, 24/20
50 Jumping pull-ups
50 Kettlebell swings.  55/35
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35
50 Back extensions (Superman)
50 Wall ball shots, 20/14
50 Burpees
50 Double unders




300 m row

50 DUBs (100 singles)

20 calorie bike

25 m sled push  100/70

Thursday 27th, April 2017


Warm – Up:  250 m run

2 rounds:

8 Samson stretch

8 spider man lunges

8 baby makers

8 push ups

**as part of warm-up- Tabata Abs (as a class)

Stength; 10 mins 

Overhead Squats

**Lift by feel – but  try to go heavier than last week**

5 sets of 5 reps  (5×5)



400 m run

10 front rack lunges  95/65

11 burpee over bar

12 russian kettle bell swings  70/55


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.