Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – CrossFit

warm Up (Checkmark)

2 Rounds

15 Toe Raises

15 Calf Raises

10 Drop Squats

5 HS Kick Ups

3 Cal Bike Sprint

SKILL STRENGTH (Checkmark)

Skill Strength

15 negative wall facing HSPU

(3sec Tempo)

MFLH (Time)

Every 6:00 x 4 sets

14/9 Echo Bike

60 Double-Unders

14/9 Echo Biike Cals

7 Hang Squat Cleans 135/95

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – CrossFit

warm Up (Checkmark)

2 Rounds

15 Toe Raises

15 Calf Raises

10 Drop Squats

5 HS Kick Ups

3 Cal Bike Sprint

SKILL STRENGTH (Checkmark)

Skill Strength

15 negative wall facing HSPU

(3sec Tempo)

MFLH (Time)

Every 6:00 x 4 sets

14/9 Echo Bike

60 Double-Unders

14/9 Echo Biike Cals

7 Hang Squat Cleans 135/95

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – CrossFit

warm Up (Checkmark)

2 Rounds

15 Toe Raises

15 Calf Raises

10 Drop Squats

5 HS Kick Ups

3 Cal Bike Sprint

SKILL STRENGTH (Checkmark)

Skill Strength

15 negative wall facing HSPU

(3sec Tempo)

MFLH (Time)

Every 6:00 x 4 sets

14/9 Echo Bike

60 Double-Unders

14/9 Echo Biike Cals

7 Hang Squat Cleans 135/95

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – CrossFit

warm Up (Checkmark)

2 Rounds

15 Toe Raises

15 Calf Raises

10 Drop Squats

5 HS Kick Ups

3 Cal Bike Sprint

SKILL STRENGTH (Checkmark)

Skill Strength

15 negative wall facing HSPU

(3sec Tempo)

MFLH (Time)

Every 6:00 x 4 sets

14/9 Echo Bike

60 Double-Unders

14/9 Echo Biike Cals

7 Hang Squat Cleans 135/95

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – CrossFit

warm Up (Checkmark)

2 Rounds

15 Toe Raises

15 Calf Raises

10 Drop Squats

5 HS Kick Ups

3 Cal Bike Sprint

SKILL STRENGTH (Checkmark)

Skill Strength

15 negative wall facing HSPU

(3sec Tempo)

MFLH (Time)

Every 6:00 x 4 sets

14/9 Echo Bike

60 Double-Unders

14/9 Echo Biike Cals

7 Hang Squat Cleans 135/95

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – CrossFit

warm Up (Checkmark)

2 Rounds

15 Toe Raises

15 Calf Raises

10 Drop Squats

5 HS Kick Ups

3 Cal Bike Sprint

SKILL STRENGTH (Checkmark)

Skill Strength

15 negative wall facing HSPU

(3sec Tempo)

MFLH (Time)

Every 6:00 x 4 sets

14/9 Echo Bike

60 Double-Unders

14/9 Echo Biike Cals

7 Hang Squat Cleans 135/95

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – CrossFit

warm Up (Checkmark)

2 Rounds

15 Toe Raises

15 Calf Raises

10 Drop Squats

5 HS Kick Ups

3 Cal Bike Sprint

SKILL STRENGTH (Checkmark)

Skill Strength

15 negative wall facing HSPU

(3sec Tempo)

MFLH (Time)

Every 6:00 x 4 sets

14/9 Echo Bike

60 Double-Unders

14/9 Echo Biike Cals

7 Hang Squat Cleans 135/95

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – Hyrox Conditioning

Conditioning 121924 (Checkmark)

6 sets

6 sets

3’ on 1’ off

A- 200m run

10 devil press (2X DB)

Max t2b with remaining time

B- 300m row

15 db thrusters (2X DB)

Max t2b with remaining time

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – Hyrox Conditioning

Conditioning 121924 (Checkmark)

6 sets

6 sets

3’ on 1’ off

A- 200m run

8 devil press (2X DB)

Max t2b with remaining time

B- 250m row

12 db thrusters (2X DB)

Max t2b with remaining time

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – CrossFit

warm Up (Checkmark)

2 Rounds

15 Toe Raises

15 Calf Raises

10 Drop Squats

3 Cal Bike Sprint

SKILL STRENGTH (Checkmark)

Skill Strength

15 negative wall facing HSPU

(3sec Tempo)

MFLH (Time)

Every 6:00 x 4 sets

14/9 Echo Bike

60 Double-Unders

14/9 Echo Biike Cals

7 Hang Squat Cleans 135/95