WoD-Image

Your Body Is A Reflection Of Your Lifestyle

Our Coaches

Premier Facility

Prime Coaching

Call NOW!

 

 

Schedule

Get Fit Live Fit Love It

 

Contact Us!

Saturday 15th December 2018

GYM PARTY AT 7 PM – 1 AM

THE GYM WILL BE CLOSED AFTER THE 10 AM CLASS !!

–THERE WILL BE NO OPEN GYM HOURS—

 

“Fender Bender”

Teams of 3
For Time (25 Minute Cap):
250 Meter Wall Ball Run 20/14
3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
250  Meter Wall Ball Run
2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
250 Meter Wall Ball Run
1 Round: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)

Teams will chip away at the work in today’s workout, breaking up the run and reps on the barbell as they see fit. There are only three 250 meter Wall Ball  runs in the workout, with rounds of barbell work sandwiched between. Athletes will complete the run, followed by all three rounds on the barbell, before moving to the next run. This format repeats itself until the finish or the workout or when the clock hits 30 minutes. The push jerks are likely the limiting factor of the three barbell movements. The weight used should be something that athletes are capable of completing 20+ push jerks unbroken when fresh. Team will share one barbell unless athletes plan on using different weights.

Friday 14th December 2018

 

 

MetCon:

400 m Run
3 Wall Walks
9 Thrusters 95/65
12 Front Rack Lunges 95/65
15 T2B
400 m Run
3 Rope Climbs
9 Tire Flips
12 OH Lunges 95/65
15 Pull-Ups
400 m Run

 

ENDURANCE WOD

4 Rounds

21 KBS
18 Cal. on Rower
15 Wall Balls
12 Cal. on Bike
9 Walk the Floors w/ push ups

Thursday 13th Dec. 2018

 

 

 

 

Strength: Snatch Balance

Snatch Balance for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

** Athletes will work on speed and balance under the bar –may  practice this skill with an empty bar OR increase weight each round

 

MetCon:

6 Rounds, On the 3:00:
18/12 Calorie Row
30 Double Unders
5-5-4-4-3-3 Hang Squat Cleans

Climb in weight on the hang squat clean. Score is slowest round.

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…

Schedule…