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!
  • 17SEP
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    WOD 9-18-14

    Warm Up:

    Stretch and Roll Out

    5 min DU Practice

    30 Dip Raises

    30 Decline BB Sit Ups

    1:00 Side Plank ea.

    Strength:

    Bench Press

    10 x 50%

    7 x 65%

    5 x 75%

    3 x 85%

    6 min EOMOM x 95%

    WOD:

    8 min AMRAP:

    10 Hang Power Snatches 95/65

    12 Front Rack Lunges 95/65

    30 DU

     

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  • 16SEP
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    WOD 9-17-14

    Warm Up:

    Stretch and Roll Out

    Fish Game

    3 x 10 of 3 Position Weighted Sit Ups

    Strength: OHS

    10 x 50%

    7 x 65%

    5 x 75%

    3 x 85%

    6 min EOMOM X 95%

    OR

    3 x 12

    Pull Down

    Front Raises

    Lawn Mower

    WOD:

    10 x 100 m Sprints on Rower

    Rest: 45 seconds

    Keep the sprint within the following times:

    Men: 12 – 17 seconds

    Women: 20-25 seconds

    Masters:  25-30 seconds

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  • 15SEP
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    WOD 9-16-14

    Warm Up:

    Stretch and Roll Out

    Stoplight Run

    1:00 L-Sit

    20 Side V-Ups ea.

    Strength: Strict Press

    10 x 50%

    7 x 65%

    5 x 75%

    3 x 85%

    6 min EOMOM x 95%

    WOD:

    5 RFT:

    5 Strict Pull Ups

    8 S2O 115/75

    10 Box Jumps 24/20

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  • 14SEP
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    WOD 9-14-14

    Warm Up:

    Stretch and Roll Out

    Stoplight Run

    Tabata Hollow Body Rocks

    Strength: Back Squat

    10 x 50%

    7 x 65%

    5 x 75%

    3 x 85%

    6 min EOMOM x 95%

    WOD:

    15 min AMRAP:

    10 Power Cleans 155/105

    6 Bar Facing Burpees

    10 Wall Balls 20/14

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  • 11SEP
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    9-12-14

    Warm-Up

    Roll Out & Stretch

     

    LVL 1                                                           LVL 2

    10 Single Leg Step Ups(Each)                10 Pistols(Each)

    10 Box Pistols(Each)                                10 Weighted Pistols(Each)

     

    Core

    20 Good Mornings 35/45

    20 DB Oblique’s

    20 Weighted Lying Leg Raises

     

    Strength

    10 @ 50%, 7 @ 65%, 5 @ 75%, 3 @ 85%, 5 min. EMOM @ 92.5%

     

    WOD

    Death By:

    OH Lunge 35/45

    1=Right Leg Lunge + Left Leg Lunge

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