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Thursday 22nd, June 2017

Warm-up:  400 m run

Then, 3 rounds:
10 Jumping Jacks
10 PVC Good Mornings
10 Mountain Climbers


Strength:   Hang snatch
Hang power snatch 
3×2 TNG, ascending in weight


15 min EMOM:
Min 1: 50 m Farmers carry   each hand  70/55/35
Min 2: 12 burpees onto 45lbs plate
Min 3: WALLBALLS  20/14  

**score: total wallballs***

Wednesday 21st, June 2017

Warm-Up:   250 m run

then: 2 rounds

8 squat jumps

10 single leg RDL

10 iron cross

8 pigeon pose (4 each side/20 sec hold each)




Strength:   Deadlift
Work up to a heavy 3RM TNG deadlift (15 min time cap)


MetCon:  4 Rounds for Time

8 deadlifts (60% of 3RM  above)
10 pistol squats (scale: 15 air squats)
16 V-Ups
32 DUs (64 singles)
25 mins AMRAP
20 calorie row/400 m run
15 burpee onto 45 lb plate (all athletes)
10 overhead plate lunges   45/25

Tuesday 20th, June 2017


2 Rounds:
10 Jumping Jacks

10 hollow rocks
16  Lunges
5 Pushups


Strength:  Push Jerk

Take 6 mins to work up to 60% of 1RM; then perform


10 min EMOM

odd mins: 5 push jerk

even mins: 8 bent over row(choose weight) or 10 inverted ring rows

MetCon:  For time,
9,15,21 of each:

HSPU (kipping)
Box Jumps  24/20

KBS   70/55

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.