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Schedule

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Thursday 29th September 2016

As part of warm up:

“6 Pack Thursday” Tabata Style !!

Front plank hold

Bicycle

V-Ups

Flutter kicks

Strength: Squats

Back Squats

10 @ 60%

8 @ 70%

8 @ 75%

8 @ 80%

Front Squat

5 @ 60 %

5 @ 65%

5 @ 70%

5 @ 70%

METCON

12 mins EMOM

Odd – 200 m row

Even – 50 m Farmers walk  70/55/35 kb or sandbags

 

Wednesday 28th September 2016

METCON

15 mins AMRAP

30 DUBs (60 sgls)

10 burpee box jumps 24/20

30 DUBs

10 Pull-ups

30 DUBs

10 Dips (ring)

(RECOVER)

STRENGTH:  PUSH PRESS

5 @ 55%

3 @ 60%

3 @ 65%

3 @ 70%

ENDURANCE WOD

4 Rounds for Time

400 m sprint

20 wallballs 20/14

15 KBS 55/35

10 box jumps 24/20

 

 

 

Tuesday 27th September 2016

Skill/Strength

10 mins EMOM:

3 Clean Halting Deadlifts

METCON:

0-7 mins

15 deadlifts 115/85

15 wallball 20/14

(7-10 mins REST)

10-17 mins

10 power clean 115/85

10 slam balls 30/20

(17-20 mins REST)

20-27 mins

10 kbs 55/35

10 T2B

**score: total rounds + reps for each segment

 

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…