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Monday 11th Dec 2017

Warm – Up 250m run/2 mins on assault bike

12 good mornings

10 spiderman lunges

8 Iron Cross

4 pigeon pose (2 x each side)

Strength: Back Squat

warm – up to 75 – 80 % then as a class

10 E2MOM (5 rounds)

MetCon: For Time;

10 Deadlifts 225/155
50 Push Ups
10 Deadlifts
75 Sit – Ups
10 Deadlifts
100 Air Squats
10 Deadlifts
25 Pull-ups
ENDURANCE WOD
5 RFT
400m run
20 lunges
20 air squats

Saturday 9th Dec 2017

 

Partner WOD – Teams of 2
For time:
1000 m row
50 Thrusters . 45/35

50 HRPU
1000 m row
50 wallballs 20/14
50 OHS 45/35
*share the reps however you like

Friday 8th Dec 2017

Warm – Up: 250 m run

10 baby makers

8 kipping swings

6 good mornings

4 walk the floors

MetCon: 2 RFT

400 m Run

6 MU (rings/Bar) -scale- 6 C2B

8 Wall Walks (scale: 12 walk-the-floor)

10 T2B

12 Burpee Box Jumps 24/20

500 m Row

12 HSPU

10 SDLHP 95/65

8 Front Rack Lunges 95/65

6 Rope Climbs (PARTITIONED THROUGH OUT WOD)

***SCALE 18 Pull-ups (in total – can be partitioned)

ENDURANCE WOD

400 m Run

21 KB Goblet Squat 55/35

21 KB Push Press

400 m Run

21 KBS 55/35

21 KB SDLHP

400 m Run

21 KB Around-The-World 55/35

21 KB Lunge-Pass-Under

400 m Run

21 KB or (DB) Snatch 55/35

21 Hand-To-Hand KBS

400 m Run

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…