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

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 011625 (No Measure)

9’ ladder

4-8-12-16-20…

Burpees to plate

7 cal bike after each set

2’ rest

9’ ladder

3-6-9-12-15…

Box jump overs

50 dubz after each set

2’ rest

5’ emom

15” bike sprint

45” easy pace

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 (No Measure)

PVC pipe warm up

Skill/Strength (No Measure)

5 sets

10sec wall facing hold into

10sec wall facing 7 hold

011625 (Time)

For time

50 step ups 24/20 (50/35)

40 RKBS 24/16

30 Triple V-ups

40 RKBS

50 Step ups 24/20

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 (No Measure)

PVC pipe warm up

Skill/Strength (No Measure)

5 sets

10sec wall facing hold into

10sec wall facing 7 hold

011625 (Time)

For time

50 step ups 24/20 (50/35)

40 RKBS 24/16

30 Triple V-ups

40 RKBS

50 Step ups 24/20

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)

PVC pipe warm up

Skill/Strength (No Measure)

5 sets

10sec wall facing hold into

10sec wall facing 7 hold

011625 (Time)

For time

50 step ups 24/20 (50/35)

40 RKBS 24/16

30 Triple V-ups

40 RKBS

50 Step ups 24/20

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)

10 min AMRAP

20 Heel Drives

10 Scorpions

5 Frontal Raises

5 Lat Raises

5 Bent over Flys

5 Hanging Scap Retractions

30 Jumping Jacks

Cardio Party 011525 (AMRAP – Reps)

25min

200m run

Max unbroken Push ups

Max unbroken Strict 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

Warm Up (Checkmark)

10 min AMRAP

20 Heel Drives

10 Scorpions

5 Frontal Raises

5 Lat Raises

5 Bent over Flys

5 Hanging Scap Retractions

30 Jumping Jacks

Cardio Party 011525 (AMRAP – Reps)

25min

200m run

Max unbroken Push ups

Max unbroken Strict 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

Warm Up (Checkmark)

10 min AMRAP

20 Heel Drives

10 Scorpions

5 Frontal Raises

5 Lat Raises

5 Bent over Flys

5 Hanging Scap Retractions

30 Jumping Jacks

Cardio Party 011525 (AMRAP – Reps)

25min

200m run

Max unbroken Push ups

Max unbroken Strict pull ups