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Saturday 19th January 2019

 

In Teams of 3

Teams of 3:
2 Rounds (30 Minute Time Cap):
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Power Cleans
100 Wall Balls . 20/14

Round 1: (135/95)
Round 2: (115/80)

Friday 18th January 2019

 

 

CHIPPER FRIDAY

For Time; complete,

200 m run

21 Slam Balls

21 Pull-Ups

21 Box Jumps 24/20

21 Calorie row

21 HRPU

200 m sprint

15 Hang Squat Clean . 115/75

15 Deadlifts  115/75

15 Assault bike calories

15 BACK rack lunges  115/75

200 m sprint

9 Slam Balls 30/20

9 Pull-Ups

9 Box Jumps . 24/20

9 Calorie row

9 HSPU

 

ENDURANCE WOD

4 rounds
400 m run
40 box step ups with SB
40 slam balls
40 V-Ups

Thursday 17th January 2019

 

 

Strength: Overhead Squats

Overhead Squat for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

** You may also work on mobility*

 

MetCon:

3 Rounds
400 m Run
5 Dumbbell Hang Clean and Jerk (Left Arm) 50/35
5 Dumbbell Hang Clean and Jerk (Right Arm)
10 Alternating Dumbbell Power Snatches 50/35
10 Toes to bar

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…