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 – Hyrox Conditioning

Conditioning 012125 (Checkmark)

Every 4min for 32min

25/20cal Bike

20 OH lunges w/ plate

10 Push Up Rows w/ DB

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 012125 (Checkmark)

Every 4min for 32min

20/15cal Bike

20 OH lunges w/ plate

10 Push Up Rows w/ DB

Announcements

CLASSES CANCELED SUNDAY, JAN 19th

Please note that all classes on Sunday will be canceled due to the Power Monkey Camp. We’re excited to have some of you join the camp!

Thank you for understanding, and we look forward to seeing you back in the gym soon!

Sincerely,

Your CFMB Fam

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

20 Shoulder Taps

10 Scorpions

5 Dive Bombers

Then

2 rounds

20 Mt Climbers

10 Baby Makers

Squat to Sissy Squat

Skill/Strength (Checkmark)

Skill/strengh

5 Sets of

5 Kip Swings

5 second hold (top of the pull up)

5 Kip Swings

5 second hold (top of the pull up)

012025 (AMRAP – Reps)

5 Sets

2min on: 2min off

250m row

15 wallballs

Max Burpees over the rower

Announcements

CLASSES CANCELED SUNDAY, JAN 19th

Please note that all classes on Sunday will be canceled due to the Power Monkey Camp. We’re excited to have some of you join the camp!

Thank you for understanding, and we look forward to seeing you back in the gym soon!

Sincerely,

Your CFMB Fam

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

20 Shoulder Taps

10 Scorpions

5 Dive Bombers

Then

2 rounds

20 Mt Climbers

10 Baby Makers

Squat to Sissy Squat

Skill/Strength (Checkmark)

Skill/strengh

5 Sets of

5 Kip Swings

5 second hold (top of the pull up)

5 Kip Swings

5 second hold (top of the pull up)

012025 (AMRAP – Reps)

5 Sets

2min on: 2min off

250m row

15 wallballs

Max Burpees over the rower

Announcements

CLASSES CANCELED SUNDAY, JAN 19th

Please note that all classes on Sunday will be canceled due to the Power Monkey Camp. We’re excited to have some of you join the camp!

Thank you for understanding, and we look forward to seeing you back in the gym soon!

Sincerely,

Your CFMB Fam

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 012025 (Checkmark)

500/400m row

4 rounds

16 DB Snatches

12 Box jumps

500/400m row

3 rounds

18 Single arm DB Thrusters

12 Burpees over the DB

500/400m row

2 Rounds

20 DB Step ups

14 Pull Ups

500/400m row

Announcements

CLASSES CANCELED SUNDAY, JAN 19th

Please note that all classes on Sunday will be canceled due to the Power Monkey Camp. We’re excited to have some of you join the camp!

Thank you for understanding, and we look forward to seeing you back in the gym soon!

Sincerely,

Your CFMB Fam

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

20 Shoulder Taps

10 Scorpions

5 Dive Bombers

Then

2 rounds

20 Mt Climbers

10 Baby Makers

Squat to Sissy Squat

Skill/Strength (Checkmark)

Skill/strengh

5 Sets of

5 Kip Swings

5 second hold (top of the pull up)

5 Kip Swings

5 second hold (top of the pull up)

012025 (AMRAP – Reps)

5 Sets

2min on: 2min off

250m row

15 wallballs

Max Burpees over the rower

Announcements

CLASSES CANCELED SUNDAY, JAN 19th

Please note that all classes on Sunday will be canceled due to the Power Monkey Camp. We’re excited to have some of you join the camp!

Thank you for understanding, and we look forward to seeing you back in the gym soon!

Sincerely,

Your CFMB Fam

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

20 Shoulder Taps

10 Scorpions

5 Dive Bombers

Then

2 rounds

20 Mt Climbers

10 Baby Makers

Squat to Sissy Squat

Skill/Strength (Checkmark)

Skill/strengh

5 Sets of

5 Kip Swings

5 second hold (top of the pull up)

5 Kip Swings

5 second hold (top of the pull up)

012025 (AMRAP – Reps)

5 Sets

2min on: 2min off

250m row

15 wallballs

Max Burpees over the rower

Announcements

CLASSES CANCELED SUNDAY, JAN 19th

Please note that all classes on Sunday will be canceled due to the Power Monkey Camp. We’re excited to have some of you join the camp!

Thank you for understanding, and we look forward to seeing you back in the gym soon!

Sincerely,

Your CFMB Fam

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

20 Shoulder Taps

10 Scorpions

5 Dive Bombers

Then

2 rounds

20 Mt Climbers

10 Baby Makers

Squat to Sissy Squat

Skill/Strength (Checkmark)

Skill/strengh

5 Sets of

5 Kip Swings

5 second hold (top of the pull up)

5 Kip Swings

5 second hold (top of the pull up)

012025 (AMRAP – Reps)

5 Sets

2min on: 2min off

250m row

15 wallballs

Max Burpees over the rower