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Schedule

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Friday 25th May 2018

 

 

Warm – Up: 250 m run OR 3 mins on Assault Bike.

20 Toy soldiers (leg swings)

10 Samson stretch

8 Baby makers

6 Walk the floors

 

Strength: Accessory Movements

3RNFT

Bent Over Barbell Row x 6-8 reps   115/65

Rest 45 seconds

Single-Leg RDL x 8 – 10 reps each leg

Rest 45 seconds

Wall Walks x 2 reps

Rest 45 seconds

 

Chipper – Complete for Time

“Section 8”

50 Floor Press . 115/65

50 Barbell Hold Leg Raises . 115/65

2 Rope Climbs (16 Bent Over Row)

50 Cal. Bike (can be partitioned)

50 Box Jump Overs 24/20

2 Rope Climbs

25 Right Arm OH Lunges  50/30

25 Left Arm OH Lunges 

2 Rope Climbs

 

 

ENDURANCE WOD

3 RFT

500 m Row 

40 Air Squats

30 Alt. DB Snatches . (choose weight)

20 AbMat Sit Ups

10 Broad Jumps

Thursday 24th May 2018

 

Warm – Up:  250 m run

BARBELL:   45/35

8 Good Mornings
8 Back Squats
8 Elbow Rotations
8 Strict Press
8 Stiff-Legged Deadlifts
8 Front Squats

Strength:  EMOM 12 – Clean Complex

perform 1 Power Clean + 1 Hang Squat Clean

(Try to find a heavy “double” for the day.)

 

MetCon:  For Time:

“Sugar Daddy”

21-15-9:
Deadlifts  205/145 
400 Meter Run

(Athletes should opt for a weight that they can DL 21 unbroken when fresh)

 

 

Wednesday 23rd May 2018

Warm- Up: 400 m run

8 Forward – Mid – Back

8 Baby makers

8 Samson Stretch

4 Pigeon Pose (2 x each leg)

Quad Stretch

Ankle stretch

 

Strength: Back Squat

A:  80% x 5 x 5

B: SMOLOV – (see Whiteboard)

 

MetCon: Complete for Time:

25 Front Rack Lunges  95/55

25 Burpees

25 Overhead Squats 95/55

25 Toes-2-Bar

25 Deadlifts 95/55

25 Pull-Ups

25 SLam Ball 30/20

25/20  Calories on Rower

25 KBS 70/55

25 Air Squats

 

ENDURANCE WOD

Complete For Time:

1500 m row

35/30 Calories on Bike

100 DUBs (200 singles)

1500 m row

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…