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

Cardio Party 012325 (Calories)

6 Rounds

4min on: 2min rest

450m run (Door to Door)

10 Line Burpees

Max cal Bike

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 012225 (Time)

1000m row

100 Lunges

800m row

80 push ups

600m row

60 air squats

400m row

40 T2B/ K2E

200m row

20 Pull 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

Cardio Party 012325 (Calories)

6 Rounds

4min on: 2min rest

450m run (Door to Door)

10 Line Burpees

Max cal Bike

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

Cardio Party 012325 (Calories)

6 Rounds

4min on: 2min rest

450m run (Door to Door)

10 Line Burpees

Max cal Bike

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)

30 heel drives

20 90/90

10 Sonics

5/5 ATG split squats

Then

10 reps each

Frontal raises

Lateral raises

High pulls

Arnold press

Then

Barbell warm up

Clean pulls

Clean Pull unders

Squat Cleans

Press

Push Press

Push Jerks

Squat Cleans (Checkmark)

12-15min to perform

30 Squat cleans for Quality (135/95)

Back Squat (12-15min
Back squats
5×3 @ 70%)

012225 (Time)

7min to complete

100 DUbz

50 S2OH 135/95

100 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

Warm up (Checkmark)

30 heel drives

20 90/90

10 Sonics

5/5 ATG split squats

Then

10 reps each

Frontal raises

Lateral raises

High pulls

Arnold press

Then

Barbell warm up

Clean pulls

Clean Pull unders

Squat Cleans

Press

Push Press

Push Jerks

Squat Cleans (Checkmark)

12-15min to perform

30 Squat cleans for Quality (135/95)

Back Squat (12-15min
Back squats
5×3 @ 70%)

012225 (Time)

7min to complete

100 DUbz

50 S2OH 135/95

100 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

Warm up (Checkmark)

30 heel drives

20 90/90

10 Sonics

5/5 ATG split squats

Then

10 reps each

Frontal raises

Lateral raises

High pulls

Arnold press

Then

Barbell warm up

Clean pulls

Clean Pull unders

Squat Cleans

Press

Push Press

Push Jerks

Squat Cleans (Checkmark)

12-15min to perform

30 Squat cleans for Quality (135/95)

Back Squat (12-15min
Back squats
5×3 @ 70%)

012225 (Time)

7min to complete

100 DUbz

50 S2OH 135/95

100 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

Warm up (Checkmark)

30 heel drives

20 90/90

10 Sonics

5/5 ATG split squats

Then

10 reps each

Frontal raises

Lateral raises

High pulls

Arnold press

Then

Barbell warm up

Clean pulls

Clean Pull unders

Squat Cleans

Press

Push Press

Push Jerks

Squat Cleans (Checkmark)

12-15min to perform

30 Squat cleans for Quality (135/95)

Back Squat (12-15min
Back squats
5×3 @ 70%)

012225 (Time)

7min to complete

100 DUbz

50 S2OH 135/95

100 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

Warm up (Checkmark)

30 heel drives

20 90/90

10 Sonics

5/5 ATG split squats

Then

10 reps each

Frontal raises

Lateral raises

High pulls

Arnold press

Then

Barbell warm up

Clean pulls

Clean Pull unders

Squat Cleans

Press

Push Press

Push Jerks

Squat Cleans (Checkmark)

12-15min to perform

30 Squat cleans for Quality (135/95)

Back Squat (12-15min
Back squats
5×3 @ 70%)

012225 (Time)

7min to complete

100 DUbz

50 S2OH 135/95

100 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

Warm up (Checkmark)

30 heel drives

20 90/90

10 Sonics

5/5 ATG split squats

Then

10 reps each

Frontal raises

Lateral raises

High pulls

Arnold press

Then

Barbell warm up

Clean pulls

Clean Pull unders

Squat Cleans

Press

Push Press

Push Jerks

Squat Cleans (Checkmark)

12-15min to perform

30 Squat cleans for Quality (135/95)

Back Squat (12-15min
Back squats
5×3 @ 70%)

012225 (Time)

7min to complete

100 DUbz

50 S2OH 135/95

100 Dubz