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Monday 18th February 2019



Strength: Back Squats

6 sets x 3 reps

**increase weight by feel**


MetCon: For Time:
75 Wallballs
400 m Run
10 Rounds of “Strict Cindy”

**5 STRICT Pull-ups; 10 Push Ups; 15 Air Squats**



For Time
800 m Run
50 slam balls
25 Russian Twist w/ SB
50 side to side slam balls
800 m Run

Saturday 16th February 2019



Teams of 3
For Time (30 Minute Time Cap):
120 Power Snatches (75/55)
120 Box Jump Overs (24/20)
12 Rope Climbs
90 Power Snatches (95/65)
90 Box Jump Overs (24/20)
9 Rope Climbs
60 Power Snatches (115/80)
60 Box Jump Overs (24/20)
6 Rope Climbs
30 Power Snatches (135/95)
30 Box Jump Overs (24/20)
3 Rope Climbs

Friday 15th February 2019




MetCon: Complete for Time

20 Calorie Row

20 Deadlifts 115/85

20 Power Cleans

20 Box Jumps

20 Calorie Bike

20 Pull-ups

20 Calorie Row

20 Deadlifts

20 Power Cleans

20 Box Jumps

20 Calorie Bike



4 Rounds

200 m Run

20 Slam Balls

20 Sand Bag Squats

200 m Run

20 KBS

20 Mountain Climbers

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.