Classes start on the hour at the times listed below. If it is your first time, please arrive 10 – 15 minute early to fill out paperwork and meet with the coach. The structure of the class is as follows. There will be a 15 minute, coach led warm-up followed by a quick instructional session of the daily workout (the wod).  You will then have a few minutes to practice your movements. When everyone is ready the clock will count down from 3,2,1 and then everyone starts the workout at the same time. Total class time is usually around 45 minutes and almost never more than an hour. Remember to bring a towel and some water!

Time Sunday Monday Tuesday Wednesday Thursday Friday Saturday
6 AM   CrossFit CrossFit CrossFit E -Wod  CrossFit  
7 AM   CrossFit

Boot Camp

CrossFit

Boot Camp

CrossFit

Boot Camp

CrossFit

Boot Camp

CrossFit

Boot Camp

 
8 AM   CrossFit CrossFit CrossFit CrossFit CrossFit 8:30am CrossFit
9:30 AM              
10 AM Open Gym           CrossFit
11 AM Open Gym CrossFit   CrossFit   CrossFit  
12 PM   Boot Camp   Boot Camp   Boot Camp  
4 PM   CrossFit CrossFit   CrossFit CrossFit  CrossFit  
5 PM   CrossFit

Boot Camp

CrossFit

Boot Camp

CrossFit

Boot Camp

 CrossFit

Boot Camp

CrossFit

Boot Camp

 
6 PM   CrossFit  E -Wod CrossFit CrossFit  CrossFit  
7 PM   CrossFit CrossFit  CrossFit G-Wod    

6 AM

7 AM

8 AM

9:30 AM

10 AM

Open Gym

11 AM

Open Gym

12 PM

4 PM

5 PM

6 PM

7 PM

6 AM

Crossfit

7 AM

Crossfit Boot Camp

8 AM

Crossfit

9:30 AM

10 AM

11 AM

Crossfit

12 PM

Boot Camp

4 PM

Crossfit

5 PM

Crossfit Boot Camp

6 PM

Crossfit

7 PM

Crossfit

6 AM

Crossfit

7 AM

Crossfit Boot Camp

8 AM

Crossfit

9:30 AM

10 AM

11 AM

12 PM

4 PM

Crossfit

5 PM

Crossfit Boot Camp

6 PM

E -Wod

7 PM

Crossfit

6 AM

Crossfit

7 AM

Crossfit Boot Camp

8 AM

Crossfit

9:30 AM

10 AM

11 AM

Crossfit

12 PM

Boot Camp

4 PM

Crossfit

5 PM

Crossfit Boot Camp

6 PM

Crossfit

7 PM

Crossfit

6 AM

E -Wod

7 AM

Crossfit Boot Camp

8 AM

Crossfit

9:30 AM

10 AM

11 AM

12 PM

4 PM

Crossfit

5 PM

Crossfit Boot Camp

6 PM

Crossfit

7 PM

G-Wod

6 AM

Crossfit

7 AM

Crossfit Boot Camp

8 AM

Crossfit

9:30 AM

10 AM

11 AM

Crossfit

12 PM

Boot Camp

4 PM

Crossfit

5 PM

Crossfit Boot Camp

6 PM

Crossfit

7 PM

6 AM

7 AM

8 AM

8:30am Crossfit

9:30 AM

10 AM

10 am Crossfit

11 AM

12 PM

4 PM

5 PM

6 PM

7 PM

Class Times subject to change. First workout is always FREE, Drop-ins always welcomed!
Please call 954-642-2740 for additional information.
www.CrossFitPompano.com

World Class Fitness in 100 Words

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

~ CrossFit Founder – Greg Glassman