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Tuesday 17th Oct 2017

Warm – Up: 250 m run

10 pvc pass thru

10 pvc around the world

10 good mornings

10 overhead squats

10 scapular pull-ups


Strength: Bench Press

5 x 5 @ 60% of 1 RM

**superset with 3- 5 strict pull-ups


MetCon: 4 RFT

10 HSPU (scale: Push Press 95/55)

15 Deadlifts 185/145

20 Slam balls . 40/20

Monday 16th Oct 2017



Warm – Up:  100 jump rope singles


8 baby makers

8 samson stretch

8 iron cross

8 kipping swings


Strength: Back Squat

warm- up to 75% of 1RM

then complete:  5 x 3 reps (at 75% of 1 RM)


MetCon:  15 mins AMRAP

10 Forward lunges 115/85

10 T2B

35 Double Unders




400 m run

21 KBS 55/35

21 Goblet squats 55/35

21 sit ups



Saturday 14th Oct 2017




Warm -Up: “Rowling”

In Teams of Two:

Complete 10 rounds of:

10 wall ball shots . 20/14

15 hand release push ups

20 jumping split lunges

— one athlete will be holding a bar off the floor –  155/115

athletes may switch off at any time until all 8 rounds are complete.


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.