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Saturday 25th, March 2017

In Team of 2; complete: (1 athlete works at a time)


16 pull- ups

20 burpees

26 power cleans  115/75

30 box jumps 24/20

1 rope climb  (scale: 3 up & downs)

**Then: CASH OUT :  2000 m row**





Friday 34th, March 2017

Warm Up:

20 DUs

10 pass thru 

10 around the world

8 baby makers

10 iron cross

10 strict press 45/35

**stretch forearms, ankles and calves**


Buy- in.  800 m run;  THEN:

40 – 30 – 20 – 10

Calorie row


Thursday 23rd, March 2017


Warm -up :   2 rounds

20 dubs (40 singles)

8 samson stretch

8 spiderman stretch

8 iron cross

Skill :    10 mins EMOTM

odd mins :  6 pistol squats (or progressions)

even mins: strict pull-ups   M-7/W-5



MetCon:  complete for time


Buy-In – 400 m sprint

then:  “Annie on a Plate”

50 – 40 – 30 – 20 -10

DUs  (X2 for singles)


Plate Overhead Lunges   45/35



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.