3749 N Federal Highway
Pompano Beach, FL 33064
Rich: (954) 478-0009
Rachel: (561) 212-4453
CrossFit Lighthouse Point is serving Deerfield Beach, Pompano Beach, and Boca Raton as well! Come in today and train your hardest! We are open 6 days a week, with various class times to fit your schedule. Our coaches are train and dedicated to helping you achieve your fitness goals!
  • 27JAN
    0 Comments

    WOD 1-28-15

    Warm-Up(15mins)

    Roll out(10mins)

    Rig Stretch(2mins)

    10 Squat Jumps

    WOD(15-30)

    “Karen”

    Time Cap: 15mins.

    Accessory Work(30-1:15 A whole 45 minutes! Use it wisely)

    Level 2 keep an eye out for your new Olympic lifting routine. ;)

    Share on FacebookTweet about this on TwitterShare on Google+Pin on PinterestEmail this to someonePrint this page
  • 26JAN
    0 Comments

    WOD 1-27-15

    Warm-up(0-20)

    Rollout(10mins)

    200m Run

    5 Hang Shrugs

    5 Muscle Clean

    5 Power Clean

    5 Front Squats

    5 Squat Clean

    5 Strict Press

    10 Push Jerks

    WOD(20-40)

    20 min. AMRAP

    5 Clean & Jerks

    5 Toes To Bar

    200m Run

    Each round the reps go up by 5. 5…10…15…20

    Score is total reps accumulated

    L1- DB/V-Ups

    L2- 115/75, Heels above hip crease

    L3- 135/95

    Accessory Work(40-1:15)

    Collect em’ all!

    Share on FacebookTweet about this on TwitterShare on Google+Pin on PinterestEmail this to someonePrint this page
  • 25JAN
    0 Comments

    WOD 1-26-15

    Warm-up(0-15)

    Roll out(5-10 mins)

    PVC or Empty Bar

    5 Hang Shrug

    5 Hang High Pull

    5 Hang Muscle Snatch

    5 OHS

    5 Snatch Press

    WOD(15-35)

    Death by:

    Power Snatch

    Thruster

    Burpee

    L1- DB

    L2- 95/65

    L3- 115/75

    Accessory Work(35-1:15)

    So many goodies!

    L1- Core, Hypertrophy, Stabilization Training

    L2- Core, Strength, Gymnastic Strength, Olympic Lifting Regimen, Stabilization

    L3- ;)

     

     

    Share on FacebookTweet about this on TwitterShare on Google+Pin on PinterestEmail this to someonePrint this page
  • 22JAN
    0 Comments

    WOD 1-23-15

    Warm Up:

    Roll Out

    Fish Game

    Dynamic Stretches

    WOD:

    25 min Chipper

    800 m Run

    50 One Arm DB Thrusters (25 R/25 L)

    45 KB SDLHP

    40 Ring Dips

    35 KB Swing

    800 m Run

    Level 1: Box Dips

    Level 2: 20/15; 24kg/16kg

    Level 3: 35/25; 32kg/24kg

    then…

    Accessory Work

    Share on FacebookTweet about this on TwitterShare on Google+Pin on PinterestEmail this to someonePrint this page
  • 21JAN
    0 Comments

    WOD 1-22-14

    Warm Up:

    Roll Out

    3 Rounds not for time

    10 UB Wall Balls

    10 Good Mornings with bar

    10 Ninja Tuck Jumps or Regular Tuck Jumps

    WOD:

    12 minutes:

    Find your 1RM Hang Clean

    then…

    Accessory Work

    Share on FacebookTweet about this on TwitterShare on Google+Pin on PinterestEmail this to someonePrint this page