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Friday 13th Oct 2017

 

Warm – Up: 400 m run

2 RNFT

12 air squats

10 forward – mid – back

8 kipping swings

6 push ups

 

“Chipper Don”

15 Front Squats .   115/85

20 Slam balls .  20/15

25 Butterfly sit ups

500 m row

15 Power cleans . 115/85

20 DB overhead lunges (single arm) . 50/35

25 Hollow rocks

500 m row

15 DB snatches 50/35

20 Goblet squats w/ DB . 50/35

25 Russian twist with slam ball . 20/15

500 m row

15 Front Squats . 115/85

20 Slam balls . 20/15

25 K2E

 

ENDURANCE WOD

 Run 1 mile for time/or Row 2000 m for time

REST 3 MINs

“Annie”

50 – 40 – 30 – 20 – 10

DUs . ( single: 2X)

Sit – Ups

Thursday 12th Oct 2017

 

warm – up: 400 m run

10 pass thru

10 around the world

10 good mornings

10 leg swings (each side)

10 air squats.

**As Part of Warm Up — as a class !

Tabata Abs: 3 rounds

Hollow Rocks

Bicycle

Oblique Cruches L

Oblique Crunches R

 

MetCon: For Time:

21 – 15 – 9

Deadlift 185/145

Over the bar burpees

pull- ups

**run 400 m between rounds only – (twice only)

 

 

 

 

Wednesday 11th Oct 2017

 

WARM – UP:  250 m run

15 jumping jacks

10 good mornings

10 baby makers

10 iron cross

10 push ups

 

STRENGTH: Deadlift

warm-up to 50% of 1 RM, then:

10 sets of 2 reps… (10 x 2)

 

MetCon:  ** 15 min TIME CAP (running clock)

3 Rounds

50 DUs

30 wall balls . 20/14

15 T2b

3 Rounds for time

20/15 cal. row

20 wall balls 20/24

10 hspu

 

ENDURANCE WOD

6 Rounds for Time:

250 m run

15 slam balls  20/15

30 DUs (60 singles)

 

 

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…