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Wednesday 13th March 2019




Strength: Deadlift

Work up to a heavy triple for day


MetCon: For Time

 Buy-in: 400 m Run
25 Box Jumps 24/20
25 Pull-Ups
25 KB Swings 70/55
25 Cal. Bike
25 KBS
25 Pull-Ups
25 Box Jumps



For Time:

Buy-in: 400 m Run
25 Box Jumps 24/20
25 Ring Rows
25 Slam Balls 40/30
25 Cal. Rower
25 Slam Ball
25 Ring Rows
25 Box Jumps
Cash- Out: 400 m Run

Monday 11th March 2019



Strength: Back Squat

Build to a heavy set of 5


MetCon:  For Time:
1000 Meter Row
50 Wallballs (20/14)
30 Toes to Bar



For Time:
Russian Kettlebell Swings (70/53)

After Each Round:
15 AbMat Sit-ups
30 Double Unders

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.