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!
  • 18DEC
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    WOD 12-19-14

    Warm-up

    Roll out & stretch

    Dynamic stretches

    Core

    6 abs a rippling!

    Strength

    Week 9

    WOD

    4RFT:

    15 Hang Snatches

    10 TTB

    400m Run

    L1- DB/V-ups

    L2- 95/65

    L3- 115/75

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  • 17DEC
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    WOD 12-18-14

    Warm-up

    Roll out & stretch

    Core

    You are COREdially invited to have a 6 pack!

    Strength

    Week 9

    WOD

    10 min. AMRAP

    5 Push Press

    10 Box Jump

    20 Dubs

    L1- DB, Step ups, Singles

    L2- 95/65, 24/20, 2x Singles

    L3- 115/75, 24/20, Dubs

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  • 16DEC
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    WOD 12-17-14

    Warm-Up

    Roll Out & stretch

    Core

    Coretunately for you, you will be ripped!

    Strength

    Week 9

    WOD

    “One Arm Bandit”

    22-16-10

    One arm push press(Half right then Left)

    One arm Snatches

    L1- Dealer’s Choice

    L2- 45/25

    L3- 75/40

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  • 15DEC
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    WOD 12-16-14

    Warm-up

    Roll out

    Couch Stretch

    Rig Stretch

    Core

    Abdominal Swoldiers!

    Strength

    Week 9

    WOD

    10 High Box Jumps

    Level 1- 12(+) inches

    Level 2- 24(+)/20(+)

    Level 3- 40(+)/30(+)

    For time:

    20-15-10-5

    Squat Cleans

    Hand Release Push-Up

    Level 1- Med ball

    Level 2- 115/75

    Level 3- 155/105

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  • 14DEC
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    WOD 12-15-14

    Warm-up

    Roll out

    Wall Stretch

    Piriformis on box Stretch

    Rig Stretch

    Core & Strength

    Week 9

    WOD

    4 Rounds

    400m Sprints

    3 minutes rest(Burpee penalty paid for during rest time)

    L1- 2:00/2:15

    L2- 1:40/1:55

    L3- 1:20/1:35

     

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