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Friday 19th April 2019





30 Wallballs 20/14
25 Pull-Ups
20 Burpee Box Jumps

30 Deadlifts 115/85
25 Hang Power Cleans
20 Thrusters

30 Calorie Row
25 Calorie Bike
20 Calorie Ski Erg



10 Rounds For Time

300 m row
30 DUBs (60 singles)


Thursday 18th April 2019

MetCon For Time:
100 Double Unders, 50 Sit-ups, 200 Meter Run
80 Double Unders, 40 Sit-ups, 200 Meter Run
60 Double Unders, 30 Sit-ups, 200 Meter Run
40 Double Unders, 20 Sit-ups, 200 Meter Run
20 Double Unders, 10 Sit-ups, 200 Meter Run

Wednesday 17th April 2019




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


Strength: AMRAP 18:
21/15 Calorie Assault Bike
15 Strict Pull-ups
15 Dumbbell Deadlifts (50’s/35’s)
15 Dumbbell Front Squats (50’s/35’s)
**MALE RX+ . KB 55#



6 Rounds

200 m run
15 Wallballs
15/10 Calories Bike
30 Russian Twist w/ 25/15 # plate

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.