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Tuesday 20th Feb 2018


Warm – Up:  400 m run

10 PVC pass thru

10 PVC around the world

10 PVC good mornings

10 PVC overhead squats

20 PVC torso rotations

10 Spiderman lunges


Strength:  Strict shoulder press
5×5 @ 65 – 70% of 1RM


MetCon:  10 min AMRAP: 
5 S2OH 115/75lbs 
10 DeadLift 
15 Box Jump 24/20″

Monday 19th Feb 2018

Warm-Up:  3 Rounds NFT of:

10 lateral hops
20 russian kb Swings 
10 OH plate walking lunges 


Strength:  Back squats

Warm up to 60 – 65% of 1 rm, then:
6×1, ascending in weight
*18 min time cap


MetCon:  5 RFT
5 Front squats 135/95
10 Burpees over bar
20 DUBs



Russian Kettlebell Swings (70/53)
AbMat Sit-ups
250 m run

Saturday 17th Feb 2018

AMRAP 20 – In Teams of 3 : 

complete 7 rounds of:

20 Slamball . 30/20

20 Goblet Squats w/ slamball

20 Hand Release Push Ups

20 Jumping Lunges

Calories on Assault Bike..

*** SCORE: Total calories on bike.

Rules:  One athlete may remain on the bike as his teammates complete the rounds; however, athletes can switch positions at anytime.

If all 7 rounds are completed before time cap (20 mins) then athletes may focus on the bike to accummalate calories.


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.