Your Body Is A Reflection Of Your Lifestyle

Our Coaches

Premier Facility

Prime Coaching

Call NOW!


Get Fit Live Fit Love It

Contact Us!

Tuesday 31 May, 2016


Amazing work for “Murph”
You guys rocked.
Now make sure we do lots of
Mobility and Flexibility work.
Don’t think that this will be
the last Hero WoD of the week.



Complex EMOM
Min 1-4
4 Push Press
Min 5-12
3 Push Jerk


12 KBS 55/35
12 Sit-Up

Monday 30 May, 2016

In Honor Of Memorial Day

We will be joining thousands of other CrossFit Athletes in completing:


Killed in action in
Afghanistan on
June 28th, 2005.

For Time:

1 Mile Run
100 Pull-up
200 Push-up
300 Air Squats
1 Mile Run

* if you have a 20lb vest, wear it *


Option: 1/2 “Murph”

Option: “Daniel”


So, of all the ones that exist, why is “Murph” specifically done on Memorial Day?

Besides the story of an amazing human being who gave his courage and ultimate sacrifice for his team and country, it also represents the first ever Hero WOD that CrossFit released.

This trend then gave birth to the many Hero WOD’s to come after such as J.T., Michael, Randy, and Nate. Thus the birth of Hero workouts that are still made to this day.


Navy Lieutenant Michael Murphy

On June 28, 2005, Lt. Murphy was the officer-in-charge of a four-man SEAL element in support of Operation Red Wing tasked with finding key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.


A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.


Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, Lt. Murphy returned to his cover position with his men and continued the battle.

As a result of Murphy’s call, an MH-47 Chinook helicopter, with eight additional SEALs and eight Army Night Stalkers aboard, was sent in as part of the QRF to extract the four embattled SEALs. As the Chinook drew nearer to the fight, a rocket-propelled grenade hit the helicopter, causing it to crash and killing all 16 men aboard.

On the ground and nearly out of ammunition, the four SEALs, continued to fight. By the end of a two-hour gunfight that careened through the hills and over cliffs, Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz and Sonar Technician 2nd Class (SEAL) Matthew Axelson had fallen. An estimated 35 Taliban were also dead. The fourth SEAL, Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell, was blasted over a ridge by a rocket-propelled grenade and knocked unconscious. Though severely wounded, the fourth SEAL and sole survivor, Luttrell, was able to evade the enemy for nearly a day; after which local nationals came to his aide, carrying him to a nearby village where they kept him for three more days. Luttrell was rescued by U.S. Forces on July 2, 2005.

By his undaunted courage, intrepid fighting spirit and inspirational devotion to his men in the face of certain death, Lt. Murphy was able to relay the position of his unit, an act that ultimately led to the rescue of Luttrell and the recovery of the remains of the three who were killed in the battle.

Murph Foundation “Biography”

Crazy story right? Now it’s all starting to make a little more sense on why CrossFitters make a big deal out of Memorial Day and Murph. It’s the least we can do to honor the courage and selfless sacrifice that was made that day.

Saturday 28 May, 2016

In Honor of Memorial Day

In Teams Of 2
Begin With
“Semi Griffin”
200m Run Relay (athlete A, then athlete B)
200m Backward Run (A then B)


SSgt. Daniel  “Hansen”

5 Rounds

30 reps, 70/55 Kettlebell swing

30 Burpees

30 Glute-ham sit-ups

Athletes can share reps as needed.

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.