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Wednesday 17th Oct. 2018

Warm-Up: 200m run

Couch Quad Stretch (2x 15 sec hold each)
8 Pull Knee to Chest
8 Toy Soldier  
8 Side Lunge
Cradle Stretch (hold for 20 sec)
8 Samson Stretch
8  Spidermans Lunges
6 Walk The Floor

 

Strength/Skill: Clean Complex

Perform every 90 sec for 8 rounds:
1- First Pull from floor to knee – hold for 3 sec
2 – 1 Panda High Pull from Floor
3 – 1 Squat Clean

 

MetCon: “Take Five”

 
“Take Five – Part 1”

AMRAP 5:
Buy-In: 35/25 Calorie Assault Bike
Directly Into…
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

Rest 5 Minutes

“Take Five – Part 2”

AMRAP 5:
Buy-In: 25/20 Calorie Assault Bike
Directly Into…
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 5 Minutes

“Take Five – Part 3”

AMRAP 5:
Buy-In: 15/10 Calorie Assault Bike
Directly Into…
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

 

 

ENDURANCE WOD

5 RFT

400 m run (500 m row)

30 Jumping Jacks

20 Slam Ball

10 Over Head Lunges  25/25 plate

 

 

Tuesday 16th Oct. 2018

Z PRESS

Warm-Up: 200m run

Couch Quad Stretch (2x 15 sec hold each)
8 Pull Knee to Chest
8 Toy Soldier
8 Side Lunge
Cradle Stretch (hold for 20 sec)
8 Samson Stretch
8  Spidermans Lunges
6 Walk The Floor

Strength: EMOM 8

Min 1:  7  Barbell Z-Press (choose weight)

Min 2: 8-10  Inverted Rows (ring rows)

MetCon:

“Tiger Blood”

3 Rounds:
10 Clean and Jerks 135/95
400 Meter Run
**scale: 95/55; 115/75 ***

Monday 15th Oct. 2018

Warm-Up: 250 m Run

10 Kettle Bell swings 

10 Samson Stretch

10 KB Goblet Squats

10 Spiderman Lunges

10 KB Swings

8 Cobra to Down Dog

 

Strength: Back Squat

3 sets x 5 reps 

**ascending in weight**

 

MetCon: 

“Hokey Pokey”

AMRAP 12:
15 Kettlebell Swings  70/55
30 AbMat Sit-ups
45 Air Squats

 

ENDURANCE WOD

“Strung Out”

40/30 Calories on Assault Bike
100 DUBs/200 singles
10 Burpees
75 DUBs/150 singles
20 Hand Release Push Ups
50 DUBs/100 singles
30 Box Jumps
25 DUBs/50 singles
20 Air Squats
250 m Run

 

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…