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

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

011825 (Time)

Teams of 2

100cal Bike

50 Deadlifts 225/155

100 H.R. Push ups

50 Box Jumps 30/24

100 Synchronized Lunges

50 Pull Ups

100cal Bike

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

011825 (Time)

Teams of 2

100cal Bike

50 Deadlifts 225/155

100 H.R. Push ups

50 Box Jumps 30/24

100 Synchronized Lunges

50 Pull Ups

100cal Bike

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

011825 (Time)

Teams of 2

100cal Bike

50 Deadlifts 225/155

100 H.R. Push ups

50 Box Jumps 30/24

100 Synchronized Lunges

50 Pull Ups

100cal Bike

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 (No Measure)

Yoga flow

Then

Snatch warm up

•Snatch High Pull

•Muscle Snatch

•Power Snatch

Snatches (No Measure)

12-15min

30 Snatches for Quality

*no heavier than 135/95

011725 (Time)

4 Rounds

12 P. Cleans 135/95

12 alt T2B

100m run

12 bar Hopping Burpees

3 wall climbs

100m run

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 (No Measure)

Yoga flow

Then

Snatch warm up

•Snatch High Pull

•Muscle Snatch

•Power Snatch

Snatches (No Measure)

12-15min

30 Snatches for Quality

*no heavier than 135/95

011725 (Time)

4 Rounds

12 P. Cleans 135/95

12 alt T2B

100m run

12 bar Hopping Burpees

3 wall climbs

100m run

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 (No Measure)

Yoga flow

Then

Snatch warm up

•Snatch High Pull

•Muscle Snatch

•Power Snatch

Snatches (No Measure)

12-15min

30 Snatches for Quality

*no heavier than 135/95

011725 (Time)

4 Rounds

12 P. Cleans 135/95

12 alt T2B

100m run

12 bar Hopping Burpees

3 wall climbs

100m run

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 (No Measure)

Yoga flow

Then

Snatch warm up

•Snatch High Pull

•Muscle Snatch

•Power Snatch

Snatches (No Measure)

12-15min

30 Snatches for Quality

*no heavier than 135/95

011725 (Time)

4 Rounds

12 P. Cleans 135/95

12 alt T2B

100m run

12 bar Hopping Burpees

3 wall climbs

100m run