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Thursday 14th June 2018

 

 

 

 

Warm – Up: 2 RNFT

15 Jumping Jacks

12 Air Squats

10 Single Leg RDL

***then: perform forearm(wrist) stretch with wrist circles in between***

 

Strength:  MidLine Madness

As a Class: 30 seconds on, 15 seconds off:  10 mins

Side Plank Hold (L)

Side Plank Hold (R)

Hollow Rock

Front Plank Hold

Bicycle Crunch

(Repeat)

 

MetCon: ” Leap and Bound”

Complete for Time;

14 – 12 – 8 – 6 – 4

Power Cleans . 155/105

Box Jumps 24/20

**200 m run BETWEEN sets ONLY (ttl- 800m)**

 

 

Wednesday June 13th 2018

 

 

 

Warm – Up: 250 m run

10 Baby Makers

10 Spiderman Lunges

10 Active Quad Stretch

10 PVC Pass Thru

10 PVC Around The World

10 PVC Overhead Squat

 

Strength: Back Squat

A: 6 x 2 @ 95%

SMOLOV:  3 x 70%; 3 x 80%;  2 x 5 @ 90%;  3 x 4 @ 95%

 

MetCon : “The Deep End”

5 RFT

5 Overhead Squats 95/65

10 Overhead Lunges 95/65

10 Hang Power Snatches 95/65

10 T2B

10 Cal. Assault Bike

 

ENDURANCE WOD

Complete For Time:

40 Walking Lunges (option: weighted)

40 Sit-Ups

200 m RUN

30 Walking Lunges

30 Sit-Ups

200 m RUN

20 Walking Lunges

20 Sit-Ups

200 m RUN

10 Walking Lunges

10 Sit-Ups

200 m RUN

 

Tuesday 12th June 2018

 

Warm – Up: 400 m run

12 Spiderman Lunges w/ rotation

12 Samson Stretch

12 Leg Swings (each)

12 Walk-the-Floor w/ push ups

12 Kipping Swings

 

Strength: Bench Press

warm-up to 60% and perform:

3 x 10 reps

 

“Nose Bleed”

AMRAP 15:
30 DUBs (60 singles)
21 Deadlifts  135/95
15 Wallballs 20/14
9 HSPU  (push press 135/95)

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…