Announcements

New Class Alert!!!!!!
Starting June 18th Oly is coming back!!!!
Class Bio

Join Coach Chris as he guides you through the classical lifts (Snatch and Clean & Jerk) and the powerlifts (Back Squat, Bench & Deadlift)

Classes will emphasize the 5 barbell movements, their parts, and accessory work in order to promote more efficient movement in CrossFit as well as help you achieve new PR’s throughout all lifts.

Those interested in competing in Olympic Weightlifting in the future will highly benefit from this class as we will also go over competitions, rules, and methods.

Coach’s Bio

Chris has been a CrossFit athlete and coach since late 2012. He made the switch to Olympic Weightlifting in 2015.

In 2019 he’s qualified for the American Open Series and is on his way to qualifying for AO FINALS.

His current certifications are
USA Weightlifting Level 1
CrossFit – L2
CrossFit WL – L1

CrossFit Miami Beach – CrossFit

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Keep Going and Going (Time)

50 dubs

50 step ups 24/20

400m run

50 Burpees

50 KBS 24/16

400m run

50 step ups 24:20

50 dubs

400m run

Announcements

New Class Alert!!!!!!
Starting June 18th Oly is coming back!!!!
Class Bio

Join Coach Chris as he guides you through the classical lifts (Snatch and Clean & Jerk) and the powerlifts (Back Squat, Bench & Deadlift)

Classes will emphasize the 5 barbell movements, their parts, and accessory work in order to promote more efficient movement in CrossFit as well as help you achieve new PR’s throughout all lifts.

Those interested in competing in Olympic Weightlifting in the future will highly benefit from this class as we will also go over competitions, rules, and methods.

Coach’s Bio

Chris has been a CrossFit athlete and coach since late 2012. He made the switch to Olympic Weightlifting in 2015.

In 2019 he’s qualified for the American Open Series and is on his way to qualifying for AO FINALS.

His current certifications are
USA Weightlifting Level 1
CrossFit – L2
CrossFit WL – L1

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

8min to complete

800m Run

40 Box jumps

6min to complete

600m Run

40 KBS

4min to complete

400m Run

40v-Ups

2min to complete

200m Run

Announcements

New Class Alert!!!!!!
Starting June 18th Oly is coming back!!!!
Class Bio

Join Coach Chris as he guides you through the classical lifts (Snatch and Clean & Jerk) and the powerlifts (Back Squat, Bench & Deadlift)

Classes will emphasize the 5 barbell movements, their parts, and accessory work in order to promote more efficient movement in CrossFit as well as help you achieve new PR’s throughout all lifts.

Those interested in competing in Olympic Weightlifting in the future will highly benefit from this class as we will also go over competitions, rules, and methods.

Coach’s Bio

Chris has been a CrossFit athlete and coach since late 2012. He made the switch to Olympic Weightlifting in 2015.

In 2019 he’s qualified for the American Open Series and is on his way to qualifying for AO FINALS.

His current certifications are
USA Weightlifting Level 1
CrossFit – L2
CrossFit WL – L1

CrossFit Miami Beach – CrossFit

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Metcon (No Measure)

Gymnastic wod

12min For quality

30 sec L sit

5 strict pull ups

30 sec handstand hold

3 strict pull ups

Mayhem (Time)

50 thrusters 95:65

50 T2B

25 thrusters 95:65

25 T2B

Announcements

New Class Alert!!!!!!
Starting June 18th Oly is coming back!!!!
Class Bio

Join Coach Chris as he guides you through the classical lifts (Snatch and Clean & Jerk) and the powerlifts (Back Squat, Bench & Deadlift)

Classes will emphasize the 5 barbell movements, their parts, and accessory work in order to promote more efficient movement in CrossFit as well as help you achieve new PR’s throughout all lifts.

Those interested in competing in Olympic Weightlifting in the future will highly benefit from this class as we will also go over competitions, rules, and methods.

Coach’s Bio

Chris has been a CrossFit athlete and coach since late 2012. He made the switch to Olympic Weightlifting in 2015.

In 2019 he’s qualified for the American Open Series and is on his way to qualifying for AO FINALS.

His current certifications are
USA Weightlifting Level 1
CrossFit – L2
CrossFit WL – L1

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (AMRAP – Reps)

3 Rounds

5min

Max cal bike or row

5min Cindy

5 Pull ups

10 Pushups

15 air squats

CrossFit Miami Beach – CrossFit

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Metcon (No Measure)

Tomorrow please join us as CrossFit Miami Beach leads a WOD at Muscle Beach at 11am!!!!!

The gym will be closed this Sunday.

CrossFit Miami Beach – CrossFit

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Metcon (Time)

Teams of 2

800m Run together

200 dubz

100 air squats (Synchronized)

600m Run

150 dubz

75 air squats

400m Run

100 dubz

50 air squats

200m Run

50 dubz

25 air squats

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

10min AMRAP

20 Jumping Jacks

10 Plank ups

10 Scorpion stretch w/ bent arm

10 Frog Jumps(Plank jump to squat

For As Long As Possible…

From 0-3min

2Rds

10 Push-ups

10 Jump Squats

From 3-6min

2rds

12 Push-ups

12 Jump Squats

From 6-9min

2rds

14 Push-ups

14 Jump Squats

*Continue same pattern until get caught. Then do sit-ups until last person finishes

Finisher: 3x30s Max Cal on AB, rest 2min between

CrossFit Miami Beach – CrossFit

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Metcon (Time)

For time:

7-14-21-28

•DeadLifts 155/105

•Bar-Hopping Burpees

Warm-up (No Measure)

Core cool down

10min

10-20-30-40-50

Sit ups

100m Run after every set

CrossFit Miami Beach – CrossFit

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Acid Burn (AMRAP – Rounds and Reps)

Partner follow the leader

20min amrap

12cal bike

12 wall balls 20/13

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Work:Work:Rest

5rds… (2min each round)

20s:40s:60s

AB WB

–Rest 2min—

40:20s:60s

Row

DB Snatches

–Rest 2min–

40:20:60

Jump Rope(Doubles or Singles) V-Ups

Finisher: 5 Sled Pushes(down & back is 1)