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

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)

2 Rounds

10/10 Bend and extend

5/5 AtG Split Squats

10 Squat to Sissy Squat

The barbell warm up

Clean Pull

Front Squat

Clean Pull Under

Squat Clean

Squat Cleans (Weight)

12-15min to perform

30 Squat cleans for Quality (135/95)

*Focus on technique and speed

Back Squat (12-15min
Back squats
5×3
*increase weight every set No heavier than 75%)

Annie (Time)

50-40-30-20-10
Double-unders
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 – Hyrox Conditioning

Conditioning 011425 (Time)

7 rounds

16 kbs

12 pull ups

8/8 kb lunges

Every 2:30’ starting at 0:00

10/7 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 (No Measure)

2 Rounds

10/10 Bend and extend

5/5 AtG Split Squats

10 Squat to Sissy Squat

The barbell warm up

Clean Pull

Front Squat

Clean Pull Under

Squat Clean

Squat Cleans (Weight)

12-15min to perform

30 Squat cleans for Quality (135/95)

*Focus on technique and speed

Back Squat (12-15min
Back squats
5×3
*increase weight every set No heavier than 75%)

Annie (Time)

50-40-30-20-10
Double-unders
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 (No Measure)

2 Rounds

10/10 Bend and extend

5/5 AtG Split Squats

10 Squat to Sissy Squat

The barbell warm up

Clean Pull

Front Squat

Clean Pull Under

Squat Clean

Squat Cleans (Weight)

12-15min to perform

30 Squat cleans for Quality (135/95)

*Focus on technique and speed

Back Squat (12-15min
Back squats
5×3
*increase weight every set No heavier than 75%)

Annie (Time)

50-40-30-20-10
Double-unders
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 (No Measure)

2 Rounds

10/10 Bend and extend

5/5 AtG Split Squats

10 Squat to Sissy Squat

The barbell warm up

Clean Pull

Front Squat

Clean Pull Under

Squat Clean

Squat Cleans (Weight)

12-15min to perform

30 Squat cleans for Quality (135/95)

*Focus on technique and speed

Back Squat (12-15min
Back squats
5×3
*increase weight every set No heavier than 75%)

Annie (Time)

50-40-30-20-10
Double-unders
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 (No Measure)

2 Rounds

10/10 Bend and extend

5/5 AtG Split Squats

10 Squat to Sissy Squat

The barbell warm up

Clean Pull

Front Squat

Clean Pull Under

Squat Clean

Squat Cleans (Weight)

12-15min to perform

30 Squat cleans for Quality (135/95)

*Focus on technique and speed

Back Squat (12-15min
Back squats
5×3
*increase weight every set No heavier than 75%)

Annie (Time)

50-40-30-20-10
Double-unders
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 – Hyrox Conditioning

Conditioning 011425 (Time)

7 rounds

16 kbs

12 pull ups

8/8 kb lunges

Every 2:30’ starting at 0:00

10/7 cal bike