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Tuesday 25th September 2018



Warm -Up: 250 m run

10 Baby Makers

10 Samson Stretch

Barbell Warm-Up:

10 Good Morning

10 Strict Press

10 Elbow Rotation

10 Muscle Clean

10 Stiff Legged DL

***forearm stretch & wrist circles**


Strength: Hang Squat Clean

Work up to a heavy single for the day.

(15 mins)


MetCon: “Flip Flop”

Kettlebell Swings (53/35)
Calorie Bike

Directly into…

Deadlifts (135/95)
Calorie Row

**Women Complete (21-15-9 / 9-15-21) Calories on Machines.

With this sneaky “down and up” rep scheme, we can aim for a sustained effort throughout the workout. While it is tempting to push the pace in the first couplet, the reps climb from low to high in the second. Athletes can prioritize finding that steady pace on the machines, taking into account the total reps as a gauge. Men will complete 120 total calories, while women will complete 90. The place to push a little more in each of these couplets in the kettlebell swings and deadlifts. Breaking these up is encouraged, but we want to keep that rest to a minimum, as these will be the only stopping point in each workouts.

Monday 24th September 2018


Warm – Up: 250 m run

10 Samson Stretch

10 Spiderman Lunges

Couch Stretch

Pigeon Pose

15 PVC Pass Thru

10 Kipping Swings

10 Scapular Pull-ups


Strength: Front Squats

warm – up; then:

3 x 5 (go up in weight each set)


MetCon: For Time


1000 m run
40 Pull-ups
30 Front Squats (135/95)
20 Barbell Facing Burpees



“Spice Rack”

Complete for Time:

800 – 600 – 400 -200
Meters running . (assault bike – 40 – 30 – 20 -10)

80 – 60 – 40 -20
Jump Rope Singles
Mountain Climbers

500 – 400 – 300 -200
Meters Rowing

Cash Out:
30 Hollow Rocks
25 Sit-Ups
20 Alternating V-Ups
15 Plank Up-Downs
1 Min Plank Hold


Saturday 22nd Sept 2018




“Sock Hop”

Teams of 3:
2 Rounds (30 Minute Time Cap):
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Power Cleans
100 Wall Balls . 20/14

Round 1: (135/95)
Round 2: (115/80)

Teams of two guys and one girl will complete 90 calories on the rower, while teams of two girls and one guy will complete 80 calories on the rower. For teams of two athletes, complete the following:

60/45 Calorie Row
60 Burpee Box Jump Overs
60 Power Cleans
60 Barbell Facing Burpees

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.