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Tuesday 12th, Sept. 2017

Warm- up : 250 m run

10 pvc pass-thru

10 pvc around the world

10 pvc overhead lunges

10 pvc overhead squats

Strength:  10 min EMOM

EVEN MINS:  1 power jerk & 1 split jerk

ODD MINS: 10 bent over row


Thursday 7th Sept 2017

Warm-Up:  250 m run

10 PVC pass-thru

10 PVC around the world


4 couch stretch (2x each leg – hold for 15 sec each)


Strength:  10 mins EMOM

even mins: 8 single leg RDL (both legs)  95/55

odd mins:  10 static front rack” split ” lunges (complete 5 reps on one side before proceeding to other leg –THIS IS NOT A LUNGE) 


MetCon:  “Irmadom”

Complete for time:

800 m run

then: 3 rounds

10 deadlifts .  155/105

10 front squats . 155/105

20 calorie row

then: 2 rounds

10 hang power cleans . 135/95

10 handstand push ups

15 calorie bike

then: 1 round

10 power snatch  115/75

10 bar muscle ups (scale: 15 chest to bar p.u)


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.