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THURSDAY 14th February 2019


For Time:
21 – 15 – 9
Row Calories (Women: 15-10-5)
Front Squats (95/65)

15 – 12 – 9
Toes to Bar
Hang Squat Cleans (95/65)

12 – 9 – 6
Burpees over Bar
Thrusters (95/65)


Wednesday 13th February 2019


Strength: Push Jerk

Find your heavy triple for the day . (3 reps0


MetCon:  AMRAP 15:
60 Double Unders
20/15 Calorie Assault Bike
10 Push Jerks (135/95)



25 min AMRAP

10 Plate OH Lunges 45/35

10 Plate G2OH  45/35

200 m Run

10 Burpee to Plate

10 Pull-ups (Ring Rows)


Tuesday 12th February 2019


Strength: Deadlift for load: 5 x 3
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps


MetCon: AMRAP 18:
9 Power Cleans 135/95 – RX+(155/105)
12 Handstand Push-ups
9 Front Squats 135/95 – RX+(155/105)
12/6  Strict Pull-ups

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.