CrossFit Miami Beach – CrossFit
warm up (Checkmark)
2 rounds
10 calf raises
10 toe raises
10/10 bend and ext
5/5 figure 4 rotations
20 Dubz
Cardio Party 120424 (Time)
Every 5min for 30min
50 Dubz
300m row
25 Wallballs 20/14
CrossFit – Tue, Dec 3
CrossFit Miami Beach – CrossFit
Warm Up (Checkmark)
2 rounds
20 Heel Dives
10 scorpions
10 Sonics
5 bottom of the burpee
5 top of the burpee
100m run
MFLH Solo 120324 (Time)
2 Rounds:
32 DB Snatch 50/35
24 Box Jumps (20/24)
16 Burpees
800m run
Core work (Checkmark)
5min of core
Coaches Choice
CrossFit – Wed, Nov 6
Announcements
BRING A FRIEND, EARN FREE MEMBERSHIP TIME
ATTN: All Clients can bring a friend to any class for FREE
-No fundamentals needed
-Limit 1 free class per friend
-Coaches will modify WOD as needed
HOW TO EARN FREE MEMBERSHIP TIME:
Step 1: Existing client brings a friend who signs up for 3mo, 6mo, & 1yr and gets a free month.
Step 2: Then, NEW CLIENT will get:
– Free shirt if 3mo or 6mo term
– OR 1 free month if 1 year term
If you have any questions, talk to any coach or email us at info@crossfiiamibeach.net.
Thank you for being a valued member of CrossFit Miami Beach. We look forward to welcoming your friends!
Your Coach,
Jason
HYROX MIAMI, SAT 4/19
REGISTER HERE
When: Saturday, April 19, 2025
Where: Miami Beach Convention Center
1901 Convention Ctr Dr, Miami Beach, FL 33139
Members use 15% OFF discount code:
REEBOKCFMIAMIBEACH-15
Gear up for an adrenaline-fueled weekend where fitness meets excitement at the highly anticipated HYROX Miami!
CrossFit Miami Beach – CrossFit
Warm Up 110624 (Checkmark)
3min Hit
20sec each
Bottom of the burpee
Top of the burpee
High knees
Cardio Party 110624 (Time)
24-21-118-15-12-9-6-3
•Cal machine 1
•Cal machine 2
•Cal machine 3
•Burpees
34min cap
Hyrox Conditioning – Wed, Nov 6
Announcements
BRING A FRIEND, EARN FREE MEMBERSHIP TIME
ATTN: All Clients can bring a friend to any class for FREE
-No fundamentals needed
-Limit 1 free class per friend
-Coaches will modify WOD as needed
HOW TO EARN FREE MEMBERSHIP TIME:
Step 1: Existing client brings a friend who signs up for 3mo, 6mo, & 1yr and gets a free month.
Step 2: Then, NEW CLIENT will get:
– Free shirt if 3mo or 6mo term
– OR 1 free month if 1 year term
If you have any questions, talk to any coach or email us at info@crossfiiamibeach.net.
Thank you for being a valued member of CrossFit Miami Beach. We look forward to welcoming your friends!
Your Coach,
Jason
HYROX MIAMI, SAT 4/19
REGISTER HERE
When: Saturday, April 19, 2025
Where: Miami Beach Convention Center
1901 Convention Ctr Dr, Miami Beach, FL 33139
Members use 15% OFF discount code:
REEBOKCFMIAMIBEACH-15
Gear up for an adrenaline-fueled weekend where fitness meets excitement at the highly anticipated HYROX Miami!
CrossFit Miami Beach – Hyrox Conditioning
Conditioning 110624 (Checkmark)
BIKE SRINTS
7 sets
20” sprints
40” rest
Rest 3’
10’ amrap
15 burpee box jump
20 plate g2oh
25 v-ups
Rest 3’
BIKE SPRINTS
7 sets
20” sprints
40” rest
CrossFit – Wed, Nov 6
Announcements
BRING A FRIEND, EARN FREE MEMBERSHIP TIME
ATTN: All Clients can bring a friend to any class for FREE
-No fundamentals needed
-Limit 1 free class per friend
-Coaches will modify WOD as needed
HOW TO EARN FREE MEMBERSHIP TIME:
Step 1: Existing client brings a friend who signs up for 3mo, 6mo, & 1yr and gets a free month.
Step 2: Then, NEW CLIENT will get:
– Free shirt if 3mo or 6mo term
– OR 1 free month if 1 year term
If you have any questions, talk to any coach or email us at info@crossfiiamibeach.net.
Thank you for being a valued member of CrossFit Miami Beach. We look forward to welcoming your friends!
Your Coach,
Jason
HYROX MIAMI, SAT 4/19
REGISTER HERE
When: Saturday, April 19, 2025
Where: Miami Beach Convention Center
1901 Convention Ctr Dr, Miami Beach, FL 33139
Members use 15% OFF discount code:
REEBOKCFMIAMIBEACH-15
Gear up for an adrenaline-fueled weekend where fitness meets excitement at the highly anticipated HYROX Miami!
CrossFit Miami Beach – CrossFit
Warm Up 110624 (Checkmark)
3min Hit
20sec each
Bottom of the burpee
Top of the burpee
High knees
Cardio Party 110624 (Time)
24-21-118-15-12-9-6-3
•Cal machine 1
•Cal machine 2
•Cal machine 3
•Burpees
34min cap
CrossFit – Wed, Nov 6
Announcements
BRING A FRIEND, EARN FREE MEMBERSHIP TIME
ATTN: All Clients can bring a friend to any class for FREE
-No fundamentals needed
-Limit 1 free class per friend
-Coaches will modify WOD as needed
HOW TO EARN FREE MEMBERSHIP TIME:
Step 1: Existing client brings a friend who signs up for 3mo, 6mo, & 1yr and gets a free month.
Step 2: Then, NEW CLIENT will get:
– Free shirt if 3mo or 6mo term
– OR 1 free month if 1 year term
If you have any questions, talk to any coach or email us at info@crossfiiamibeach.net.
Thank you for being a valued member of CrossFit Miami Beach. We look forward to welcoming your friends!
Your Coach,
Jason
HYROX MIAMI, SAT 4/19
REGISTER HERE
When: Saturday, April 19, 2025
Where: Miami Beach Convention Center
1901 Convention Ctr Dr, Miami Beach, FL 33139
Members use 15% OFF discount code:
REEBOKCFMIAMIBEACH-15
Gear up for an adrenaline-fueled weekend where fitness meets excitement at the highly anticipated HYROX Miami!
CrossFit Miami Beach – CrossFit
Warm Up 110624 (Checkmark)
3min Hit
20sec each
Bottom of the burpee
Top of the burpee
High knees
Cardio Party 110624 (Time)
24-21-118-15-12-9-6-3
•Cal machine 1
•Cal machine 2
•Cal machine 3
•Burpees
34min cap
CrossFit – Wed, Nov 6
Announcements
BRING A FRIEND, EARN FREE MEMBERSHIP TIME
ATTN: All Clients can bring a friend to any class for FREE
-No fundamentals needed
-Limit 1 free class per friend
-Coaches will modify WOD as needed
HOW TO EARN FREE MEMBERSHIP TIME:
Step 1: Existing client brings a friend who signs up for 3mo, 6mo, & 1yr and gets a free month.
Step 2: Then, NEW CLIENT will get:
– Free shirt if 3mo or 6mo term
– OR 1 free month if 1 year term
If you have any questions, talk to any coach or email us at info@crossfiiamibeach.net.
Thank you for being a valued member of CrossFit Miami Beach. We look forward to welcoming your friends!
Your Coach,
Jason
HYROX MIAMI, SAT 4/19
REGISTER HERE
When: Saturday, April 19, 2025
Where: Miami Beach Convention Center
1901 Convention Ctr Dr, Miami Beach, FL 33139
Members use 15% OFF discount code:
REEBOKCFMIAMIBEACH-15
Gear up for an adrenaline-fueled weekend where fitness meets excitement at the highly anticipated HYROX Miami!
CrossFit Miami Beach – CrossFit
Warm Up 110624 (Checkmark)
3min Hit
20sec each
Bottom of the burpee
Top of the burpee
High knees
Cardio Party 110624 (Time)
24-21-118-15-12-9-6-3
•Cal machine 1
•Cal machine 2
•Cal machine 3
•Burpees
34min cap
CrossFit – Tue, Nov 5
Announcements
BRING A FRIEND, EARN FREE MEMBERSHIP TIME
ATTN: All Clients can bring a friend to any class for FREE
-No fundamentals needed
-Limit 1 free class per friend
-Coaches will modify WOD as needed
HOW TO EARN FREE MEMBERSHIP TIME:
Step 1: Existing client brings a friend who signs up for 3mo, 6mo, & 1yr and gets a free month.
Step 2: Then, NEW CLIENT will get:
– Free shirt if 3mo or 6mo term
– OR 1 free month if 1 year term
If you have any questions, talk to any coach or email us at info@crossfiiamibeach.net.
Thank you for being a valued member of CrossFit Miami Beach. We look forward to welcoming your friends!
Your Coach,
Jason
HYROX MIAMI, SAT 4/19
REGISTER HERE
When: Saturday, April 19, 2025
Where: Miami Beach Convention Center
1901 Convention Ctr Dr, Miami Beach, FL 33139
Members use 15% OFF discount code:
REEBOKCFMIAMIBEACH-15
Gear up for an adrenaline-fueled weekend where fitness meets excitement at the highly anticipated HYROX Miami!
CrossFit Miami Beach – CrossFit
Warm Up 110524 (Checkmark)
2 rounds
10 Scorpions
10 Sonics
20 90/90
20 Shoulder taps
5 squat 2 Sissy Squat
Bench Press (5×3 @ 80+%)
MFLH Twinning Tuesday 110524 (Time)
Partner WOD
For time:
60 Wall-balls (20/14)
1200m Run (Together)
60 Wallballs
800m Run (Together)
60 Wallballs
400m Run (Together)
60 Wallballs
CrossFit – Tue, Nov 5
Announcements
BRING A FRIEND, EARN FREE MEMBERSHIP TIME
ATTN: All Clients can bring a friend to any class for FREE
-No fundamentals needed
-Limit 1 free class per friend
-Coaches will modify WOD as needed
HOW TO EARN FREE MEMBERSHIP TIME:
Step 1: Existing client brings a friend who signs up for 3mo, 6mo, & 1yr and gets a free month.
Step 2: Then, NEW CLIENT will get:
– Free shirt if 3mo or 6mo term
– OR 1 free month if 1 year term
If you have any questions, talk to any coach or email us at info@crossfiiamibeach.net.
Thank you for being a valued member of CrossFit Miami Beach. We look forward to welcoming your friends!
Your Coach,
Jason
HYROX MIAMI, SAT 4/19
REGISTER HERE
When: Saturday, April 19, 2025
Where: Miami Beach Convention Center
1901 Convention Ctr Dr, Miami Beach, FL 33139
Members use 15% OFF discount code:
REEBOKCFMIAMIBEACH-15
Gear up for an adrenaline-fueled weekend where fitness meets excitement at the highly anticipated HYROX Miami!
CrossFit Miami Beach – CrossFit
Warm Up 110524 (Checkmark)
2 rounds
10 Scorpions
10 Sonics
20 90/90
20 Shoulder taps
5 squat 2 Sissy Squat
Bench Press (5×3 @ 80+%)
MFLH Twinning Tuesday 110524 (Time)
Partner WOD
For time:
60 Wall-balls (20/14)
1200m Run (Together)
60 Wallballs
800m Run (Together)
60 Wallballs
400m Run (Together)
60 Wallballs
CrossFit – Tue, Nov 5
Announcements
BRING A FRIEND, EARN FREE MEMBERSHIP TIME
ATTN: All Clients can bring a friend to any class for FREE
-No fundamentals needed
-Limit 1 free class per friend
-Coaches will modify WOD as needed
HOW TO EARN FREE MEMBERSHIP TIME:
Step 1: Existing client brings a friend who signs up for 3mo, 6mo, & 1yr and gets a free month.
Step 2: Then, NEW CLIENT will get:
– Free shirt if 3mo or 6mo term
– OR 1 free month if 1 year term
If you have any questions, talk to any coach or email us at info@crossfiiamibeach.net.
Thank you for being a valued member of CrossFit Miami Beach. We look forward to welcoming your friends!
Your Coach,
Jason
HYROX MIAMI, SAT 4/19
REGISTER HERE
When: Saturday, April 19, 2025
Where: Miami Beach Convention Center
1901 Convention Ctr Dr, Miami Beach, FL 33139
Members use 15% OFF discount code:
REEBOKCFMIAMIBEACH-15
Gear up for an adrenaline-fueled weekend where fitness meets excitement at the highly anticipated HYROX Miami!
CrossFit Miami Beach – CrossFit
Warm Up 110524 (Checkmark)
2 rounds
10 Scorpions
10 Sonics
20 90/90
20 Shoulder taps
5 squat 2 Sissy Squat
Bench Press (5×3 @ 80+%)
MFLH Twinning Tuesday 110524 (Time)
Partner WOD
For time:
60 Wall-balls (20/14)
1200m Run (Together)
60 Wallballs
800m Run (Together)
60 Wallballs
400m Run (Together)
60 Wallballs
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