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!
  • 23OCT
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    WOD 10-24-14

    Warm-up

    Roll out & stretch

    Core

    Office!

    Strength

    W1

    WOD

    L1- 200 Singles

    50 Cal. Row

    25 Push ups

    L2- 100 Dubs/200 Singles

    50 Cal. Row

    25 Incline Push ups M-3Plates/F-2 Plates /HSPU

    L3- 100 Dubs

    50 Cal. Row

    25 HSPU

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  • 22OCT
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    WOD 10-23-14

    Warm-up

    Roll out & Stretch

    Core

    Office Window

    Strength

    W1

    WOD

    L1- 22-18-14

    Ring Rows

    DB Snatch

    After each round: 10 Step ups

    L2- 11-9-7

    Chest to bar pull ups

    Snatches 95/65

    After each round: 10 Box Jumps 24″/20″

    L3-  11-9-7

    Ring muscle ups

    Snatches 155/105

    After each round: 10 Box Jumps 30″/24″

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  • 21OCT
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    WOD 10-22-14

    Warm-up

    ROLL OUT & stretch

    Core

    Do it!

    Strength

    W1

    WOD

    Snatch “Bergner Warm-up”

    L1- 3 Hang shrugs, 3 Hang high pulls, 3 Muscle snatch, 3 OHS,  Working weight 15-45lbs)

    L2- “L1″, 3 Drop snatches, 3 Heaving Snatches, 3 Snatch Balance Req:135/95 Snatch(Working weight 45/35)

    L3- “L1″, “L2″, 3 Pocket pause at the bottom snatches :05 Req:185/120 Snatch(ALL working weight at 95/65)

    15 mins of rowing

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  • 20OCT
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    WOD 10-21-14

    Warm-up

    Roll out & Stretch

    Core

    Level accordingly.

    Strength

    Week 1

    WOD

    3RFT

    400m run

    20 Thrusters

    10 Burpees

    L1- DB

    L2- 95/65

    L3- 115/75

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  • 19OCT
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    WOD 10-20-14

    Warm-up

    Roll out & Stretch

    5 mins of rowing

    Core

    Up!

    Strength

    Welcome back to the bar!

    Week 1

    WOD

    Thruster Ladder! EMOM!

    3 Thrusters @ 5lbs.

    3 Thrusters @ 10lbs.

    3 Thrusters @ 12lbs.

    3 Thrusters @ 15lbs.

    3 Thrusters @ 20lbs.

    3 Thrusters @ 25lbs.

    3 Thrusters @ 30lbs.

    3 Thrusters @ 40lbs…

    Clean Ladder! EMOM(10lb. Increments)

    L2

    1@ 135/85

    L3

    1@ 205/135

    1@ 215/145

    1@ 225/155

    1@ 235/165

    1@ 245/175

    1@ 255/185

    1@ 265/195(5lb. Increments)

    1@ 270/200

    1@ 275/205…

     

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