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Wednesday 26th, October 2016

Strength: Bench Press

5 x 40%

5 x 50%

3 x 60%

3 x 70%

3 x 80%

3 x 90%


4 Rounds For Time:

10 Push Press

10 Hang Power Snatch

200 m run

1 Rope Climb


4 Rounds for Time

400 m run

10 sandbag squat cleans 60/30

10 sandbag ground to shoulder 60/30

50 m sled drag (backwards) 90/60


Tuesday 25th, October 2016

Strength: Cleans

12 mins to find your max for the day.


Buy-in 400 m run

15 – 12 – 9

Front Squat – 55% of today Max Clean

Power Cleans – 55% of today’s Max

Box jump 24/20

Cash Out: 400 m Run

Monday 24th, October 2016

Box Brief:

Today kicks off our “Facebook Check-in Challenge” !!

The 2 athletes with the most FB check-ins/workouts (please check-in only if you have been to CVI) within 30 days will receive a free newly designed  CVI T-shirt !!!

Strength: Squats

Back Squats

6 x 70%

6 x 80%

3 x 90%

2 x 95%

Front Squats

5 x 65%

4 x 75%

4 x 80%

4 x 80%


For Time:

25 push ups

50 KBS 55/35

100 Dubs (200 singles)

50 KBS

25 push ups



Calorie row

DUBs (x2 singles)

Mountain climbers 


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.