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Your Body Is A Reflection Of Your Lifestyle

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Monday 22nd April 2019

 

 

Strength: Back Squat

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

 

MetCon: 

15-12-9:
Power Snatch (95/65)
Box Jump Overs (24”/20″)

Directly Into…

15-12-9:
Overhead Squats (95/65)
Lateral Barbell Burpees

 

ENDURANCE WOD

3 Rounds:
500 Meter Row
400 Meter Run

Rest 3 Minutes Between Rounds. Score Is Total Time, Including Rest.

 

Saturday 20th April 2019

 

 

TEAM WOD SATURDAY !!

 

AMRAP 20 – In Teams of 3

complete 7 rounds of:

20 Slamball . 30/20

20 Goblet Squats w/ slamball

20 Toes to Bar

20 Jumping Lunges

Calories on rower..

*** SCORE: Total calories on rower.

Rules:  One athlete may remain on the rower as his teammates complete the rounds; however, athletes can switch positions at anytime.

If all 7 rounds are completed before time cap (20 mins) then athletes may focus on the rower to accumulate calories.

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…