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Tuesday 19th June 2018

Warm-Up; 250 m run

6 Walk the Floors

8 Baby makers

8 Spiderman Lunges

8 Kipping Swings

 

Strength: Bench Press

3 x 10 @ 60%

**Superset w/ 8 reps of Barbell Bent over Row***

 

MetCon: AMRAP 15

15 Russian KBS (to eye level) .   70/55

15 Box jumps . 24/20

15 Pull-Ups

 

 

Monday 18th June 2018

 

 

Warm – Up:  3 mins on bike OR 250 m run

8 Push-up to Down Dog 
8 Samson Stretch
8 Spidermans Lunges w/ Rotation
10 Air Squats 

Barbell Warmup 

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

 

Strength: Power Clean Complex

8 Rounds:

Perform every  90 secs: 1 Power Clean + 1 Hang Squat Clean  (move up in weight each round)

 

MetCon: 3 RFT

‚ÄúDouble Dribble”

75 Double Unders
50 Air Squats
15 Power Snatches 115/80

 

ENDURANCE WOD

400 m run

21 Slam Ball  20/15

15 Ring Rows

9 Box Jumps

200 m Run

21 Slam Ball  20/15

15 Ring Rows

9 Box Jumps

200 m Run

21 Slam Ball  20/15

15 Ring Rows

9 Box Jumps

400 m run

 

 

Saturday June 16th 2018

 

 

Teams of 3, For Time (30 Minute Cap):
45/24 Calorie  Bike 
60 Box Jump Overs 24/20
60 Power Snatch . 115/75
60 Toes to Bar
60 Push Jerks  115/75
60 Box Jump Overs  24/20
45/24 Calorie Bike 
60 Box Jump Overs  24/20
60 Power Cleans 115/75
60 Toes to Bar
60 Push Jerks 115/75
60 Box Jump Overs 24/20
45/24 Calorie Bike

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…