Workout Of The Day
CrossFit - Tue, Dec 5 🥳 Happy Birthday Tasha!Warm-UpWarm-Up1 ROUND
20 Tibia Raises
10 Alt. Groiners
10 Barbell Good Mornings
10 Wall Ball Push Press
Into…
1 ROUND (Time Permitting)
40 Fast Single Unders
10 Bootstrap Squats
10 Barbell RDL’s
10 Wall Balls
Strength - AllDeadlift (12-10-8*)*Start Light and build to Moderate. This is a deload week in the Strength Cycle.
(Score is Weight)
Week 4 of 5
Strength | Wave-Loading Cycle
3 ROUNDS FOR TIME (Time)75 Double Unders
50 Wall Balls (20/14)
25 Deadlifts (135/95)
(Score is Time)
RX+ : 135/95
RX : 115/75
Scale : 95/65
1 ROUND
20 Tibia Raises
10 Alt. Groiners
10 Barbell Good Mornings
10 Wall Ball Push Press
Into…
1 ROUND (Time Permitting)
40 Fast Single Unders
10 Bootstrap Squats
10 Barbell RDL’s
10 Wall Balls
*Start Light and build to Moderate. This is a deload week in the Strength Cycle.
(Score is Weight)
Week 4 of 5
Strength | Wave-Loading Cycle
75 Double Unders
50 Wall Balls (20/14)
25 Deadlifts (135/95)
(Score is Time)
RX+ : 135/95
RX : 115/75
Scale : 95/65
ABOUT US
At CrossFit Pompano Beach, our mission is to change our clients not only physically but mentally as well with a program that will challenge you like none other. Our goal is to make your body reach its maximal potential. And although genetics play a small role in your results, it is your commitment along with our trainer’s/coaches guidance that will get you over any hurdle.
We will train you with motivation, intensity, and above all safety. We do not believe in gimmicks, short cuts, or the easy way out. We know we can change anyone, and everyone’s body, the only requirement is commitment. Training with a trainer is a team effort. The trainers/coaches will provide the motivation and instructional information for you to successfully complete your program. Our knowledge and your effort together will make a positive change in your life. Here is a fact; everybody can get into shape! CrossFit prides itself on being a scalable workout; all of our movements are easily modified to become manageable for a wide range of abilities, ages and fitness levels. The key to your success is hard work, a strong support system, as well as a knowledgeable trainer/coach. Any success worth achieving requires hard work and determination. At CrossFit Pompano Beach. we can show you how to be your be.
Fabio
Fabio has been involved in fitness his whole life.
He was born in Brazil, where he practiced several martial arts including Karate, Capoeira, and Jiujitsu. He has also been involved in several sports as hobby.
It was not until he started CrossFit in 2012 that he found his passion. He weighed 205 lbs. and started with the basics. Six months later and 30 pounds lighter, he was a lot more proficient with the varied movements.
CrossFit has changed Fabio’s life which lead him to become a coach in 2017. His desire is to teach and coach others to accomplish their goals. Fabio is a man of faith, and is married to his beautiful wife Michelle and together they have two children, Juliette and Christian.
Many nights you’ll see their family exercising together. He tells everyone, “ we have never been in this shape physically and mentally.”
Come and join him for a class!
Kevin Sebastian
Kevin Sebastian is a CrossFit Level 1 Trainer and Certified Personal Trainer under the American Counsel of Exercise. Sports and fitness have been a mainstay, source of discipline, and overall lifestyle for Kevin that started from a very young age. He has been a player and advocate of both team and individual sports and competed at the highest levels in each of those regimes. His sports background is diverse and impressive. He was a selected all-state hockey, tennis and baseball player throughout his high school days. In his collegiate years, Kevin was a member of his NCAA decorated varsity rowing team, winning multiple State, Regional, and National Championships. After college, needing an outlet to compete, Kevin raced mountain bikes and ran in the short to medium distance running race circuit. Today, Kevin remains active by playing a variety of sports where his skill sets can be continually utilized and challenged.
Tommie Osborn
Tommie “Sandbag” Osborn was born and raised in Georgia with 3 brothers and 1 sister and a bunch of cousins. Fitness and competing was always part of their lives. He has competed in all sports (land sports… haha) from football, basketball, track (specializing in the 100, 200, and 400 meters, relays, and long jump), softball, baseball, bowling, tennis, karate, gymnastics, adventure races, firefighter combat challenge, and now CrossFit. He was introduced to Crossfit in 2007 by a coworker and it kicked his butt!!! It became a love-hate relationship. As he says, “Every WOD that kills me makes me feel alive!!!”
He did CrossFit at a Globo gym with some friends until they were kicked out and then he and his friends did like “The Jefferson”; they moved on up to the east side and landed at The Sandbox!!!!!! Tommie has been at CrossFit HardCore Pompano Beach for 2 years now and loves it because of the “great owners and members!”
Favorite CrossFit Moment: My best Crossfit moment is when you are guiding or coaching someone to do a movement that they have been struggling to accomplish and you help them nail it! The lottery winning excitement!!!
Least favorite WOD: Diane and Mary
Favorite WOD: Annie and Helen.
Favorite Cheat Meal is not a meal but desserts. That is my weakness. But I only eat it in moderation. Crossfit to me means that age is just a number and I shouldn’t let that defined me. I should let my defined, rock hard abs do that! BAMM!!!!! lol.
Certifications:
CrossFit Level 1
CrossFit Endurance
CrossFit Gymnastics
CrossFit Weightlifting
ACE Fitness
Coaching Track & Field Level 1
Eddie
Eddie’s CrossFit journey began in 2014 when his friends, worried about his health, challenged him to loose some weight and get healthy. At age 34 and 100 pounds overweight, Eddie walked into CrossFit Pompano Beach (CFPB). Up until that moment, Eddie never regularly worked out in his life.
Eddie always used the excuse of being too busy with family and career to exercise, but the truth is, he was nervous and embarrassed to start. Taking those first steps into the box being as unathletic and overweight as he was, was the hardest part, but as soon as he arrived, all that disappeared. The coaches and other members made him feel so welcome and truly encouraged him to do his best despite the fact he couldn’t even do a single push-up or a pull-up. The coaches met him where he was at and created scaled workouts tailored individually to his abilities at the time.
Fast forward to today, Eddie lost those 100 pounds and really fell in love with the sport, earned his Level 1 CrossFit Training Certification. Even more important to him than all that though, is the family he found and the friendships with people who truly care, encourage, and challenge to be the best he can be. Eddie loves coaching and giving back to those who helped him along the way and being a resource and encouraging to those on a journey similar to his.
WHY CHOOSE
CROSSFIT POMPANO BEACH?
TESTIMONIALS
Wade L.
"There are 6 different Crossfit gyms in the area. I wanted to try all of them. Day one at the Sandbox I met Gabby, Mark, Frank, Julie, Apple Juice and Kevin. Day two, I met Jeff, Jim, Andrea, Morgan, Matt, Tommie and Daisy. Day three, Walter... You get the picture. So...I was in town for two months doing work training and this is where I set up camp. This place has newcomers, as well as, Games athletes. No matter where you are in Crossfit, this is a legit place to train. Thank you CFHC Pompano Beach! Y'all took me in and made me part of the crew."
Wade L.
Ashleigh L.
“This place is phenomenal!!!!!! Not only is Nicole extremely knowledgeable and motivating, she is just an all around great person to be around, and personally when I am doing crunches at 5 am that really makes it a lot more enjoyable. I have learned so much in the past 8 months of training with her, and now I could definitely go to the gym and not feel like a complete idiot but my workouts just would not be the same!”
Ashleigh L.