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!
  • 30OCT
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    WOD 10-30-14

    Remember to wear your costume. Prizes will go to best costumes!

    Warm Up:

    Stretch and Roll out

    5:00 Row

    Core and Strength:

    Week 2

    Partner WOD:

    Halloween Chipper

    One person works at a time.

    Level 1:

    50 Step Ups

    50 Ceiling Kickers

    50 Goblet Squats

    50 Push Press

    50 DB Snatches

    Level 2:

    50 Box Jumps 24/20

    50 Knees above Hip Crease

    50 DB Goblet Squats 25/20

    50 Push Press 75/55

    50 Hang Snatches 75/55

    Level 3:

    50 Box Jumps 24/20

    50 TTB

    50 DB Goblet Squats 35/25

    50 Push Press 95/65

    50 Hang Snatches 95/65

     

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  • 29OCT
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    WOD 10-30-14

    Warm Up:

    Stretch and Roll out

    Dynamic Stretches

    Core and Strength:

    Week 2

    WOD:

    Level 1:

    3 RFT:

    14 DB Clean and Jerks

    15 Ring Rows

    200 m Run

    Level 2:

    3 RFT:

    12 Clean and Jerks 135/95

    10 Pull Ups

    200 m Run

    Level 3:

    3 RFT:

    10 Clean and Jerks 185/125

    5 Bar MU

    200 m run

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  • 28OCT
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    WOD 10-29-14

    Warm Up:

    Dynamic Stretches: Knee Hug, Elbow to Ankle, Inchworm, Gentlemans Stretch

    Core and Strength:

    Week 2

    WOD:

    SPRINTS on the Rower

    5 x 100 m

    3 x 250 m

    PENALTY: Every second over is 5 seconds of L-Sit (L2/3) or Plank (L1)

    Level 1: 

    Men:

    100 m: UNDER 23 seconds

    Rest: 1:09

    250 m: UNDER 58 seconds

    Rest: 2:54

    Women:

    100 m: UNDER 26 seconds

    Rest: 1:18

    250 m: UNDER 65 seconds

    Rest: 3:15

     

    Level 2:

    Men:

    100 m: UNDER 21 seconds

    Rest: 1:03

    250 m: UNDER 53 seconds

    Rest: 2:39

    Women:

    100 m: UNDER 24 seconds

    Rest: 1:12

    250 m: UNDER 60 seconds

    Rest: 3:00

     

    Level 3:

    Men: 

    100 m: UNDER 19 seconds

    Rest: 1:00

    250 m: UNDER 48 seconds

    Rest: 2:15

    Women: 

    100 m: UNDER 22 seconds

    Rest: 1:06

    250 m: UNDER 55 seconds

    Rest: 2:45

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  • 27OCT
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    WOD 10-28-14

    Warm Up:

    Stretch and Roll Out

    5:00 Row

    Core and Strength:

    Office Window/Week 2

    WOD:

    Level 1:

    5-4-3-2-1

    KB Deadlifts

    Box Dips

    60 Singles

    Level 2:

    5-4-3-2-1

    Deadlifts 95/65

    Stationary Dips

    60 Singles

    Level 3:

    5-4-3-2-1

    DL 155/105

    Ring Dips

    30 Doubleunders

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  • 26OCT
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    WOD 10-21-14

    Warm Up:

    Stretch/Roll Out

    Couch/Piriformis/Inchworm

    Core and Strength:

    Week 2

    WOD:

    15 min AMRAP

    Level 1:

    10 Wall Balls

    15 KB Swings

    20 DB Lunges

    15 Sit Ups (feet anchored)

    10 Burpees

    Level 2:

    10 Wall Balls 20/14

    15 KB Swings 24/16

    20 Front Rack Lunges 45/35

    15 Butterfly Sit Ups

    10 Burpees

    Level 3:

    10 Wall Balls 20/14

    15 KB Swings 36/24

    20 Front Rack Lunges 75/55

    15 GHD Sit Ups

    10 Burpees

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