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Friday 17th Aug 2018


Warm – Up: 250 m run

8 Push-up to Down Dog 
8 Samson Stretch
8 Spidermans Lunges
8 Air Squats 
8 PVC Pass Throughs

8 Kipping Pull-ups


Strength: Overhead Squats (12 mins) (click here)

Work up in weight by feel.. OR work with coach on shoulder and hip

mobility; that will help in your OHS…


MetCon: CHIPPER FRIDAY – Complete for Time.



1 MILE RUN ,or

2000 m ROW, or


60 DUBs (120 singles)

50 Wallball 20/14

40 Box Jumps 24/20

30 Burpees

20 Power Snatch 115/80

10 Barbell (on back) Box Step Up .   20″



6 x 5 mins/2 min easy

Row six 5 minute pieces. Row for two minutes at light pressure between each piece

**SCORE: Total distance covered ***



Thursday 16th Aug 2018


Warm – Up: 

15 Jumping Jacks 
8 Push-up to Down Dog 
8 Samson Stretch
8 Spidermans Lunges
8 Side Lunge 
8 Air Squats 
8 PVC Pass Throughs

Barbell Warmup

5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats


Strength:  Clean (Squat)

Work up to a heavy single for the day 

**15 mins Time Cap***



“Sky Hook”

3 Rounds For Time:
20 Hang Power Cleans 95/65
20 Front Squats 95/65 
20 Push Press 95/65

 Starting with finding a heavy single  of  (squat) cleans and finishing with a barbell only conditioning piece. When we go heavy, the goal is for athletes to challenge themselves on the weight while moving exceptionally well. In the conditioning section, the weight on the barbell should be something that athletes could complete each movement unbroken if they needed to separately. Strength should not be the limiting factor today in “Sky Hook”.



Wednesday 15th Aug. 2018


Warm- Up: 250 m Run

8 Push up to Down Dog

8 Samson Stretch

8 Spiderman Lunges

Barbell Warm -Up:

5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats


Skill:  Split Jerk (15 mins)(click here for movement)

Coach to teach and review movement.


“Half Bad”

30 Deadlifts 135/95
15 Pull-Ups
20/15 Calorie Assault Bike
15 Pull-Ups

Three movements in this  AMRAP. The weight on the deadlift should feel incredibly light, something that athletes could complete 30+ unbroken repetitions when fresh. The variation athletes choose on the pull-ups should be something that they are capable of completing 15+ unbroken repetitions when fresh, or in three sets max for each set of 15 within the workout. For athletes who aren’t quite there yet, we can bring the number down or choose a variation from movement substitutions.



AMRAP 28 mins

100 Meter Sandbag Run
10 Burpees
12 Calorie Row
14 Wallballs 20/14

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.