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Friday 16th Feb 2018

WARM – UP:

3 Rounds:
3 walk the floors
6 russian kb swings
9 air squats
12 mountain climbers

 

STRENGTH:  Deadlifts

warm up to 70 – 75% 1 RM, then complete:

3 x 5 (touch and go)

 

METCON:  2 RFT

250 m run w/ Wall Ball 20/14

30 Wallballs . 20/14

30 DUBs

20 Box Jumps  24/20

20 Hang Power Clean 115/85

10 Front Rack Lunges 115/85

10 S2OH 115/85

5 Bar Muscle Up . (5 C2B – scale)

 

ENDURANCE WOD

7 Rounds

10 Calories on Bike/Rower

80 Jump rope singles

200 m Run/Walk with 20# wall ball

30 Mountain Climbers

 

 

 

Thursday 15th Feb 2018

Warm – Up: 250 m run

then: 2 RNFT

10 KBS

8 Spiderman lunges

6 walk-the-floors

10 Kipping swings

Strength:  SUPER LEGS – 10 mins EMOM

Even min: 8 weighted Single Leg RDL (total)

Odd min: DB/KB 10 Lunges  50’s/35’s

MetCon:  AMRAP – 3 ROUNDS

“Hot Seat”

AMRAP 3 mins: Calorie Bike ( or Row)

AMRAP 2 mins: Power Cleans 155/125

AMRAP 1 min: Pull-ups

Rest 2:00

**score – total reps for each round .

Wednesday 14th Feb 2017

Warm – Up:  400 m run
Then, 20 banded good morning
20 side lunges
20 scap pushup
10 push up to downward dog

Strength; Bench Press

work up to a heavy double  for the day… ( 2 reps)

**18 mins Time cap

MetCon:  7 RFT

** 5 Push Press . 115/85

10 KBS 55/35

20 DUBs

**competitors HANDSTAND PUSH UPS – RX+

ENDURANCE WOD

Buy – IN: 100 sit-ups

then; 2 rounds

80 Jump rope singles

60 air squats (to wallball)

40 slam balls

20 Calorie bike

then:

Cash – Out: 1000 m row

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…