Announcements

Power Monkey Takeover

• Sunday, Jan19 (10am-6pm) Power Monkey Gymnastics Course $299 for non CFMB members / $249 for CFMB members Members email us to info@crossfitmiamibeach.net to receive the discount code for the Power Monkey Course. Limited Spots! / register here
• Monday and Tuesday Jan20- Jan21 (10am-11:30am) Power Monkey Private Training with Dave Durante $150 per person / $100 per person *if you attended their course on Jan 19th Limited Spots! only 5 spots available per day / register at the office
• Monday and Tuesday Jan20- Jan21 (9am class) Join Dave Durante alongside our coaches Jason and Ricky for an unforgettable training experience!

CrossFit Miami Beach – CrossFit

011225 (Time)

7 Rounds

5 DeadliftS 225/154

10/10 Push up rows 50/35

15 c-Ups

50 Dubz

Announcements

Power Monkey Takeover

• Sunday, Jan19 (10am-6pm) Power Monkey Gymnastics Course $299 for non CFMB members / $249 for CFMB members Members email us to info@crossfitmiamibeach.net to receive the discount code for the Power Monkey Course. Limited Spots! / register here
• Monday and Tuesday Jan20- Jan21 (10am-11:30am) Power Monkey Private Training with Dave Durante $150 per person / $100 per person *if you attended their course on Jan 19th Limited Spots! only 5 spots available per day / register at the office
• Monday and Tuesday Jan20- Jan21 (9am class) Join Dave Durante alongside our coaches Jason and Ricky for an unforgettable training experience!

CrossFit Miami Beach – CrossFit

011225 (Time)

7 Rounds

5 DeadliftS 225/154

10/10 Push up rows 50/35

15 c-Ups

50 Dubz

Announcements

Power Monkey Takeover

• Sunday, Jan19 (10am-6pm) Power Monkey Gymnastics Course $299 for non CFMB members / $249 for CFMB members Members email us to info@crossfitmiamibeach.net to receive the discount code for the Power Monkey Course. Limited Spots! / register here
• Monday and Tuesday Jan20- Jan21 (10am-11:30am) Power Monkey Private Training with Dave Durante $150 per person / $100 per person *if you attended their course on Jan 19th Limited Spots! only 5 spots available per day / register at the office
• Monday and Tuesday Jan20- Jan21 (9am class) Join Dave Durante alongside our coaches Jason and Ricky for an unforgettable training experience!

CrossFit Miami Beach – CrossFit

011125 (Time)

Teams of 2

30 Front Squats 135/95

10 wall walks

1000m row

30 Squat Cleans 135/95

10 wall walks

1000m row

30 Clusters 135/95

10 wall walks

Announcements

Power Monkey Takeover

• Sunday, Jan19 (10am-6pm) Power Monkey Gymnastics Course $299 for non CFMB members / $249 for CFMB members Members email us to info@crossfitmiamibeach.net to receive the discount code for the Power Monkey Course. Limited Spots! / register here
• Monday and Tuesday Jan20- Jan21 (10am-11:30am) Power Monkey Private Training with Dave Durante $150 per person / $100 per person *if you attended their course on Jan 19th Limited Spots! only 5 spots available per day / register at the office
• Monday and Tuesday Jan20- Jan21 (9am class) Join Dave Durante alongside our coaches Jason and Ricky for an unforgettable training experience!

CrossFit Miami Beach – CrossFit

011125 (Time)

Teams of 2

30 Front Squats 135/95

10 wall walks

1000m row

30 Squat Cleans 135/95

10 wall walks

1000m row

30 Clusters 135/95

10 wall walks

Announcements

Power Monkey Takeover

• Sunday, Jan19 (10am-6pm) Power Monkey Gymnastics Course $299 for non CFMB members / $249 for CFMB members Members email us to info@crossfitmiamibeach.net to receive the discount code for the Power Monkey Course. Limited Spots! / register here
• Monday and Tuesday Jan20- Jan21 (10am-11:30am) Power Monkey Private Training with Dave Durante $150 per person / $100 per person *if you attended their course on Jan 19th Limited Spots! only 5 spots available per day / register at the office
• Monday and Tuesday Jan20- Jan21 (9am class) Join Dave Durante alongside our coaches Jason and Ricky for an unforgettable training experience!

CrossFit Miami Beach – CrossFit

011125 (Time)

Teams of 2

30 Front Squats 135/95

10 wall walks

1000m row

30 Squat Cleans 135/95

10 wall walks

1000m row

30 Clusters 135/95

10 wall walks

Announcements

Power Monkey Takeover

• Sunday, Jan19 (10am-6pm) Power Monkey Gymnastics Course $299 for non CFMB members / $249 for CFMB members Members email us to info@crossfitmiamibeach.net to receive the discount code for the Power Monkey Course. Limited Spots! / register here
• Monday and Tuesday Jan20- Jan21 (10am-11:30am) Power Monkey Private Training with Dave Durante $150 per person / $100 per person *if you attended their course on Jan 19th Limited Spots! only 5 spots available per day / register at the office
• Monday and Tuesday Jan20- Jan21 (9am class) Join Dave Durante alongside our coaches Jason and Ricky for an unforgettable training experience!

CrossFit Miami Beach – CrossFit

011125 (Time)

Teams of 2

30 Front Squats 135/95

10 wall walks

1000m row

30 Squat Cleans 135/95

10 wall walks

1000m row

30 Clusters 135/95

10 wall walks

Announcements

Power Monkey Takeover

• Sunday, Jan19 (10am-6pm) Power Monkey Gymnastics Course $299 for non CFMB members / $249 for CFMB members Members email us to info@crossfitmiamibeach.net to receive the discount code for the Power Monkey Course. Limited Spots! / register here
• Monday and Tuesday Jan20- Jan21 (10am-11:30am) Power Monkey Private Training with Dave Durante $150 per person / $100 per person *if you attended their course on Jan 19th Limited Spots! only 5 spots available per day / register at the office
• Monday and Tuesday Jan20- Jan21 (9am class) Join Dave Durante alongside our coaches Jason and Ricky for an unforgettable training experience!

CrossFit Miami Beach – Hyrox Conditioning

Conditioning 011025 (Time)

5 Rounds

20/15 cal Bike

15 RKBS

10 Pull ups

5 rounds

20/15cal row

15 Push ups

15 Weighted sit ups

Announcements

Power Monkey Takeover

• Sunday, Jan19 (10am-6pm) Power Monkey Gymnastics Course $299 for non CFMB members / $249 for CFMB members Members email us to info@crossfitmiamibeach.net to receive the discount code for the Power Monkey Course. Limited Spots! / register here
• Monday and Tuesday Jan20- Jan21 (10am-11:30am) Power Monkey Private Training with Dave Durante $150 per person / $100 per person *if you attended their course on Jan 19th Limited Spots! only 5 spots available per day / register at the office
• Monday and Tuesday Jan20- Jan21 (9am class) Join Dave Durante alongside our coaches Jason and Ricky for an unforgettable training experience!

CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

2 rounds

30 Heel Drives

10/10 Bend and extend

10 Superman’s

10 upward downward dog

10 Bent knee windshield wipers

5 HS Kick ups

20 Dubz

Skill/Strength (AMRAP – Reps)

5 sets

20sec wall facing HS hold into

max strict HSPU or 1 negative

Something Like DT (Time)

For time:

100 Dubz

9 Hang Power Cleans 155/105

6 S2OH

80 Dubz

9 Hang Power Cleans

6 S2OH

60 Dubz

9 Hang Power Cleans

6 S2OH

40 Dubz

9 Hang Power Cleans

6 S2OH

20 Dubz

9 Hang Power Cleans

6 S2OH

Announcements

Power Monkey Takeover

• Sunday, Jan19 (10am-6pm) Power Monkey Gymnastics Course $299 for non CFMB members / $249 for CFMB members Members email us to info@crossfitmiamibeach.net to receive the discount code for the Power Monkey Course. Limited Spots! / register here
• Monday and Tuesday Jan20- Jan21 (10am-11:30am) Power Monkey Private Training with Dave Durante $150 per person / $100 per person *if you attended their course on Jan 19th Limited Spots! only 5 spots available per day / register at the office
• Monday and Tuesday Jan20- Jan21 (9am class) Join Dave Durante alongside our coaches Jason and Ricky for an unforgettable training experience!

CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

2 rounds

30 Heel Drives

10/10 Bend and extend

10 Superman’s

10 upward downward dog

10 Bent knee windshield wipers

5 HS Kick ups

20 Dubz

Skill/Strength (AMRAP – Reps)

5 sets

20sec wall facing HS hold into

max strict HSPU or 1 negative

Something Like DT (Time)

For time:

100 Dubz

9 Hang Power Cleans 155/105

6 S2OH

80 Dubz

9 Hang Power Cleans

6 S2OH

60 Dubz

9 Hang Power Cleans

6 S2OH

40 Dubz

9 Hang Power Cleans

6 S2OH

20 Dubz

9 Hang Power Cleans

6 S2OH

Announcements

Power Monkey Takeover

• Sunday, Jan19 (10am-6pm) Power Monkey Gymnastics Course $299 for non CFMB members / $249 for CFMB members Members email us to info@crossfitmiamibeach.net to receive the discount code for the Power Monkey Course. Limited Spots! / register here
• Monday and Tuesday Jan20- Jan21 (10am-11:30am) Power Monkey Private Training with Dave Durante $150 per person / $100 per person *if you attended their course on Jan 19th Limited Spots! only 5 spots available per day / register at the office
• Monday and Tuesday Jan20- Jan21 (9am class) Join Dave Durante alongside our coaches Jason and Ricky for an unforgettable training experience!

CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

2 rounds

30 Heel Drives

10/10 Bend and extend

10 Superman’s

10 upward downward dog

10 Bent knee windshield wipers

5 HS Kick ups

20 Dubz

Skill/Strength (AMRAP – Reps)

5 sets

20sec wall facing HS hold into

max strict HSPU or 1 negative

Something Like DT (Time)

For time:

100 Dubz

9 Hang Power Cleans 155/105

6 S2OH

80 Dubz

9 Hang Power Cleans

6 S2OH

60 Dubz

9 Hang Power Cleans

6 S2OH

40 Dubz

9 Hang Power Cleans

6 S2OH

20 Dubz

9 Hang Power Cleans

6 S2OH