WoD-Image

Your Body Is A Reflection Of Your Lifestyle

Our Coaches

Premier Facility

Prime Coaching

Call NOW!

 

 

Schedule

Get Fit Live Fit Love It

 

Contact Us!

Wednesday 19th December 2018

 

 

 

 

Strength: Hang Squat Clean for load:
#1: 5 reps @ 45%
#2: 4 reps @ 50%
#3: 3 reps @ 55%
#4: 3 reps @ 65%
#5: 2 reps @ 70%

 

MetCon:

7 Rounds

21 Double Unders
14 Wall Balls 20/14
7 T2B

 

ENDURANCE WOD

5 Rounds, On the 5:00:
15/12 Calorie Assault Bike
18/15 Calorie Row
21 Shuttle Sprints (10 Meters)- 32 ft

(back and forth between 2 cones – each length counts as 1 rep)

Tuesday 18th December 2018

 

Strength: Bench Press/Bent Over Row

Superset:
Bench Press
10, 8, 6, 4, 2, 1
Bentover Row
6 sets x 8 reps

 

MetCon:

3 Rounds

250 m Run
21 KBS 55/35
14 KB OH Lunges 55/35
12 KB Deadlift (single arm) -each side . 55/35

Monday 17th December 2018

 

Strength: Front Squat

#1: 5 reps @ 60%
#2: 5 reps @ 65%
#3: 5 reps @ 70%
#4: 5 reps @ 75%
#5: 5 reps @ 80%

 

MetCon:

21-15-9:
Box Jump Overs (24/20)
Power Cleans (115/80)
Chest to Bar Pull-ups
Front Squats (115/80)
Lateral Barbell Burpees
Push Jerks (115/80)

 

ENDURANCE WOD

5 rounds
200 m run
15 Burpees
20 Air Squats
30 Russian Twist w/ plate 15/25
40 Double Unders (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…