MONDAY
CrossFit Hardcore Warm-up
Weightlifting
PUSH JERK (1)
1-1-1-1-1-1-1
Metcon (Time)
21-18-15-12-9-6-3
PUSH JERK 85/115
KB SWINGS 35/55

BIKE RELAY (TEAMS OF 3)
15 CAL X 3 EACH
1 PERSON BIKING
1 RUNNING 100 MT
1 RESTING

 

What is a “WOD”

The training offered by CrossFit HardCore Pompano Beach is performed in a group setting, at pre-determined times throughout the day. Each group training class offered on a particular day conducts the same workout of the day, or “WOD.”  If you miss a morning class, you can pick up an evening class without missing a beat. Classes are lead by a head instructor or “coach.” Group Training Classes are infinitely scalable according to the needs, strengths, and weaknesses of each athlete. Additionally, select elements of each workout can be customized to suit the capabilities, fitness-level, or fitness goals of each attendee.