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Saturday 25th May 2019

Class Divides Into 2 Teams:
50 Meter Sled Push (90/70)
100 Meter Sandbag Run 60/30
200 Meter Run

Class will be split into 2 even teams
* Each team has only one sled, but multiple Sand Bags for their runs
* Sled is the only station that can’t have multiple athletes moving on it
* Athletes can “lap” each other
* Once you finish the sled, you move directly to the Sand Bag run, and then directly to the run with no rest
* Only rest would be waiting for the sled to become available

Friday 24th May 2019




“The Conjuring”

Complete for Time:

200 m Run
25 KB Snatches 55/35
25 Hand Release Push Ups
25 KB Goblet Squats 55/35
25 Calories Row
200 m Run
15 Hang Power Cleans 115/80
15 Pull-ups
15 Shoulder to Overhead 115/80
15 Calories Bike
200 m Run
9 Thrusters 115/80
9 Deadlifts 115/80
9 Hand Stand Push Ups
9 Burpees over the Bar
200 m Run

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.