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Schedule

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Friday 20th July 2018

 

 

 

Warm-up:  

15 Jumping jacks

10 Squats

8 Forward-middle-back

8 Samson Stretch

8 Walk-the-floor

 

CHIPPER FRIDAY

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

21 HRPU

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 SDLHP

9 Burpee over bar

9 S2OH

9 Calorie row

9 HRPU

 

ENDURANCE WOD

BUY-IN . 800 m run

then: 5 RFT

15 wallballs

15 ring rows

15 sit-ups with wallball

200 m run

 

 

Thursday 19 July 2018

 

Perseverance…

 

Warm-Up:  250m run

2 Rounds:

10 pass thru
10 Good Mornings
10 Overhead PVC Lunges
10 PVC Overhead Squats

 

Strength:   Overhead squats
Work up to a heavy double for the day. 

 

 

MetCon:  AMRAP

“Jack and Jill”

7 mins AMRAP

2 Bar (Ring) Muscle Ups (5 Pull-Ups)

10 Deadlifts 155/105

10 Front Squats 155/105

 

4 Mins REST

 

7 Mins AMRAP

10 Jumping Lunges (total)

20 AbMat Sit-ups

1 Rope Climb . (3 Up & Downs)

Wednesday 18th July 2018

Warm-Up: 250 m run OR 2 mins on bike

8 Push ups into downward dog

8 Spiderman Lunges

8 Kipping Swings

8 Scapular Pull-ups

Strength: EMOM 12 mins

Min 1: 8  Barbell Z Press (choose weight)

Min 2: 8 Barbell Bent Over row/or/ 8 Inverted Ring Rows

MetCon; CF Open WOD – 14.1

AMRAP 10 mins

30 DUBs

15 Power Snatch 75/55

ENDURANCE WOD

BUY-IN: 400 m Run

4 R.F.T

30 Russian KBS

30 AbMat Sit-Ups

30/21 Calorie Row

CASH OUT: 100 DUBs/100 Singles (jump rope)

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…