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Your Body Is A Reflection Of Your Lifestyle

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Wednesday 14th November 2018

 

 

MetCon

5 Rounds:
25/18 Calorie Row
12 Hang KB Snatches 55/35
3 Rope Climbs

 

ENDURANCE WOD

For Time:
1,000 Meter Row
20 Jumping Reverse Lunges
800 Meter Row
20 Jumping Reverse Lunges
600 Meter Row
20 Jumping Reverse Lunges
400 Meter Row
20 Jumping Reverse Lunges
200 Meter Row
20 Jumping Reverse Lunges

Tuesday 13th Nov. 2018

 

 

Strength: 

Back Squat for load:
#1: 5 reps @ 60%
#2: 5 reps @ 65%
#3: 5 reps @ 70%
#4: 5 reps @ 75%
#5: 5 reps @ 80%

 

MetCon:Team of 2

AMRAP 10
6 Hang Power Cleans 155/105
12 KB (1) Front Rack Step Ups . 55/35 . 24/20

Relay style, partner 1 completes a full round then tags partner 2 who
completes a full round.

Monday 12th November 2018

 

HONORING OUR VETERANS

WHITTEN

Five rounds of:
• 22 Kettlebell swings, 70/55
• 22 Box jump, 24 inch box
• Run 400 meters
• 22 Burpees
• 22 Wall ball shots, 20/14

 

ENDURANCE WOD

WHITTEN

Five rounds of:
• 22 Kettlebell swings
• 22 Box jump
• Run 400 meters
• 22 Burpees
• 22 Wall ball shots

 

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…