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Monday 19th November 2018



Build to Heavy Complex:
3 Power Cleans
3 Front Squats
3 Push Jerks



3 Rounds of Macho Man 115/75
15 Toes to Bar

Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks



4 Rounds
15 Calories Assault Bike
100 m Run with Wall ball 14/10
15 Wall Balls 14/10
30 Russian Twist with Wall ball

CASH OUT: 1000 m Row



Saturday 17th November 2018


Teams of 3
2 Rounds For Time (30 Minute Cap):
200 Meter Run (Each)
100 Dumbbell Snatches (50/35)
200 Meter Run (Each)
100 Box Jump Overs (24/20)
200 Meter Run (Each)
100 Thrusters (95/65)

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.