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Tuesday 14th Aug. 2018



Warm-Up: 250 m run

8 Toy Soldiers (each leg)

8 Forward-Mid-Back

8 Samson Stretch

8 Figure 4

6 Walk the Floors



Strength: 8 min EMOM

Min 1; Bent over Reverse Fly (click here)

Min 2: 6 – 10 Push Ups (emphasizing strict form – click here)



“Free Fall”

200 Meter Run
20/14 Calorie Row
20 Kettlebell Swings 53/35
20 Wallballs 20/14

In this chipper style workout, athletes will work through two cardio movements and two weighted movements. The weighted movements, the kettlebell swings and wallballs, should be completed at a weight that athletes are capable of moving for 30+ unbroken repetitions when fresh. If unable to run, complete one of the following:

14/10 Calorie Assault Bike 

Monday 13th Aug. 2018



Warm – Up: 400 m run

10 Babymakers 

8 Spiderman Lunges

8 Iron Cross

4 Pigeon Pose Holds (2x each leg with 15 sec hold each)

*** SALLY ** 75/55 (scale: 45/35)


Strength: Front Rack Forward Lunges

2 sets of 12 reps (each leg) – 115/65


MetCon: 5 RFT

20 Slam Balls 30/20

15 Box Jumps 24/20

3 Ring/Bar Muscle Ups (5 Chest to Bars)



BUY-IN: 40 Calories on Assault Bike


20 Slam Balls 15 lbs

250 m Run

10 DB Plank Rows (20 Plank Shoulder Taps)

250 m Row (try to go faster each round)



Saturday 11th Aug 2018



In Teams of 2

150 Calories Assault Bike  (PARTITIONED)

 8 RFT

8 Burpees

8 OHS 95/65

8 Push Press 

8 Wallball Shots 20/14

8 Wallball Russian Twist 20/14

8 Jumping Lunges

8 Hang Power Snatch . 95/65

8 KBS 55/35

**Athlete can at any point accumulate calories on the bike to complete the 150 required **

** Your SCORE is TIME COMPLETED and CALORIES (bike) –plus ROUNDS and REPS**

******TIME CAP 23 MINS*****

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.