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Friday 2nd, December 2016

MetCon:

2 Rounds for Time:

400 m RUN

6 Muscle ups (rings or bar) – or 6 chest to bar pull-ups

8 Wall walks

10 T2B

12 Burpee box jumps

500 m ROW

12  HSPU

10 SDLHP 95/65

8 Front rack lunges 95/65

6 Rope climbs (scale: 18 pull-ups)

METCON 

For time

200 m run

21 KB Goblet Squats 55/35

21 KB push press

200 m run

21 KBS

21 KB SDLHP

200 m run

21 KB around the world

21 lunge w/ KB pass- thru 

(Pass KB under leg with each lunge- hand to hand )

200 m run

21 KB snatch (total)

21 H2H KBS 

200 m run

Thursday 1st, December 2016



Strength: 1 RM Back Squat

5 x 60%

3 x 70%

2 x 80 %

2 x 90 %

1 x 95%

1 x 103 %

MetCon:

10 min AMRAP

10 Power snatch 95/65

10 Over The Bar Burpees

10 Pull-ups

Wednesday 30th, November

Strength:  Cleans

12 mins to find a heavy single for the day.

Then: Push Press

5 x 40 %

5 x 50%

5 x 60%

5 x 65%

3 x 70%

MetCon: For Time

50 Thrusters 45/35

30 power cleans @ 60% of your heavy single

800 m run.

ENDURANCE WOD

For Time:

1,000 m row

50 Wallballs

50 Box Jumps

750 m row

35 Wallballs

35 Box Jumps

500 m row

25 Wallballs

25 Box Jumps

 

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.

Testimonials…

Schedule…