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!
  • 19AUG
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    There are some exciting things coming up!

    Just wanted to remind you of a couple of things:

    1. There have been some hour changes for the following days:

    • THIS Thursday and Friday (21 and 22): No 11:30 Class
    • THIS Saturday (23): Gym/Yoga Cancelled
    • Next Saturday (30th): NO Yoga. Open Gym is still at 12:00 PM

    Kettlebell

     

    2. Ok, now for the EXCITING stuff!

     

    • August 25-29 is our FIRST ever Bring-A-Friend Week FREE of charge. That’s right, you read that correctly. FREE. Our gym members are awesome, so it only makes sense that they would have awesome friends, and we want to meet YOU. If you don’t have anyone that goes to the gym and you are wanting to see what our gym is about, then just give us a call. Haven’t worked out in awhile? Don’t worry. All of the workouts that week will be filled with simple movements, Partner WOD’s (Workouts), and tons of fun!

     

    • Groupon: We released a Groupon recently that gives you an AWESOME opportunity to join! It’s $59/1 month or $99/2 months. Everyone new to CrossFit must go through the Foundations Course. This is where you learn form, injury prevention, stabilization, and slowly integrate yourself into the gym.

     

    • LAST THING: What are you doing on Saturday, September 6th?! Nothing? Good. Keep it open. We have a surprise…

     

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  • 14AUG
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    WOD 8-15-14

    Warm-Up

    Roll Out & Stretch

    Band Wrist

    10 Toe Touching Burpees

     

    Core

    30 In & Outs

    30 Side Leg Raises

    30 Legs @ 45 Crunches

     

    Strength

    Front Squat

    10 @ 50%, 6 @ 77.5%, 4 @ 82.5%, 3×2 @ 90%

     

    WOD

    9 min. AMRAP

    9 DB Clean & Jerks 35/25

    9 V-Ups

     

    Competitor’s

    9min. AMRAP

    9 Clean & Jerks 135/95

    9 TTB

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  • 13AUG
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    WOD 8-14-14

    Warm-Up

    Roll Out & Stretch

    Dynamic Stretches KH, K2A, GS, IW

    10 Lunges

    :15 HS Hold/2 Wall Climbers

     

    Strength

    Bench Press

    10 @ 50%, 6 @ 77.5%, 4 @ 82.5%, 3×2 @ 90%

     

    WOD

    “Midline March”

    3RFT:

    25 Sit-Ups

    25 Lunges 45/25

    25 Push-Ups

     

    “Competitor’s”

    3RFT:

    25 GHD Sit-Ups

    50ft. HS Walk

    50ft. OH Walking Lunge 155/115

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  • 12AUG
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    WOD 8-13-14

    Warm-Up

    Roll Out & Stretch

    Band Ankle

    Rig Stretch 3 mins

    Couch Stretch 1 min per leg

    Piriformis On Box Stretch 1 min per leg

    Prayer Stretch 1 min

     

    Core

    :30 Weighted Iso Oblique’s Each

    :30 GHD DB Hold

    :30 Superman DB Hold

     

    Strength

    OHS

    10 @ 50%, 6 @ 77.5%, 4 @ 82.5%, 2 @ 90%

     

    WOD

    Squat Mechanics

    5 Slow Perfect Steering Wheel squats 25/15, 15/10, 10/5, 5/2.5

    5 Air Squats :10 Pause @ Bottom

    5 Squats Band Around Knees

    Monster walk across gym floor(Band around knee and ankle)

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  • 11AUG
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    WOD 8-12-14

    Warm-Up

    Roll Out & Stretch

    PVC Stretches

    Band Ankle/Band Wrist

    500m Row

     

    Core

    20 Hip Extensions + :20 Iso Hold

    :30 V-Sit(:45 L-Sit, 1:00 Knee’s Up)

    5 mins Plank(Every Break 10 V-Ups)

     

    Strength

    Strict Press

    10 @ 50%, 6 @ 77.5%, 4 @ 82.5%, 3×2 @ 90%

     

    WOD

    10 min. AMRAP

    3, 6, 9, etc…

    Elevated Ring Rows/Inverted Rows

    DB Goblet Squats 35/25

     

    *Competitor’s*

    C2B

    Front Squat 115/75

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