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Friday 18th Aug. 2017


15 Jumping jacks

10 Squats

8 Forward-middle-back

8 Samson Stretch

8 Walk-the-floor



For Time; complete,

400 m run

21 Wallballs

21 SDLHP . 115/75

21 Burpee over the bar

21 Shoulder to overhead . 115/75

21 Calorie row


200 m sprint

15 Hang Squat Clean . 115/75

15 T2B

15 Assault bike calories

15 BACK rack lunges  115/75

15 Deadlifts  115/75

200 m sprint

9 Wallballs


9 Burpee over bar

9 S2OH

9 Calorie row




BUY-IN . 800 m run

then: 5 RFT

15 wallballs

15 ring rows

15 sit-ups with wallball

200 m run



Thursday 17th, Aug 2017

Warm- Up :  250 m run

10 PVC Pass Thru

10 PVC around the world

8 kipping swings

8 iron cross



AMRAP in 20 minutes:
2 Muscle Ups (scale: 4 C2B/6 pull-ups)
4 Handstand Pushups
8 KB Swings 70/52
This is a CrossFit Hero Workout.  Scale movements and loads as necessary to limit rest times. 

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
Nate is survived by his wife, Mindi, and his infant son Parker.

Wednesday 16th, Aug 2017

Warm- Up:  250 m run

10 PVC pass thru

10 Forward-middle-back

10 Squats

10 Kipping swings


Strength:  Hang Cleans . (14 mins)

work up to a heavy double for the day.


MetCon:  4 RFT

5 G2OH .  135/95

10 Box jump overs . 24/20

15 Pull-ups

***competitors . 155/105



4 rounds

15 cal. assault bike

100 m sled DRAG .  70/45

15 KBS . 55/35

80 jump rope singles  (40 DUs)


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.