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Saturday 23rd March 2019

WELCOME TO THE FINAL WOD FOR

THE CROSSFIT OPEN COMPETITION

19.5

 

For Time:
33-27-21-15-9
Thrusters (95)
Chest to Bar Pull-ups

**SCALE: 65/45  – Jumping Pull-Ups

20 Minute Time Cap

 

AFTER THE WOD.. CHILL AND UNWIND  AT OUR BBQ !!!

ALL INVITED

Thursday 21 March 2019

 

Strength: None

 

MetCon: 

Teams of 2:
6 Rounds:
12 Box Jumps (30/24)
21 Dumbbell Front Squats (50’s/35’s)
500 Meter Row

*3 Rounds Each, Switching After Complete Rounds*

Wednesday 20th March 2019

 

 

 

Strength: Bench Press

Build to a heavy set of 3

 

Metcon: AMRAP 12:
40 Double Unders
20 Push-ups
10 Toes to Bar

 

ENDURANCE WOD

4 2-minute rounds of:
200m Run
Max air squat to WB (score squats)

(2 mins rest)

4 2-minute rounds of:
200m Run
Max KB swings 55/35. (Score KB swing)

(2 mins rest)

4 2-min. rounds of:
200m Run
Max Burpees

No rest between rounds. 2 minutes rest between sections

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…

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