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

***RESCHEDULED***

BEND & BARREL

Sat, 8/17 at 12:00p

Join us for our next Yoga Session & Guided Ice Baths!

Bring a Friend For FREE

-Please Use Outdoor Shower prior to Ice Bath

-Bring a Towel & Change of Clothes

-Bring a Yoga Mat

CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

2 rounds

30 Heel Drives

20 sit ups

10 Good Mornings

5 inch worms

100m run

Then

Barbell warm up

MFLH Complex 081624 (Weight)

Every 2:00 x 5 sets: (10:00)

Clean Lift Off

Clean High Pull

Power Clean

Start at 60% and build

No TNG. Reset between each piece

Rankel (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

6 Deadlifts (225/155 lb)

7 Burpee Pull-Ups

10 Kettlebell Swings (2/1.5 pood)

200 meter Run
In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010
To learn more about Rankel click here

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

***RESCHEDULED***

BEND & BARREL

Sat, 8/17 at 12:00p

Join us for our next Yoga Session & Guided Ice Baths!

Bring a Friend For FREE

-Please Use Outdoor Shower prior to Ice Bath

-Bring a Towel & Change of Clothes

-Bring a Yoga Mat

CrossFit Miami Beach – Hyrox Conditioning

081624 (Checkmark)

25’ EMOM

A- Max shuttle runs

B- Max push ups

C- Max DB squats

D- Max cal ski

E- rest

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

***RESCHEDULED***

BEND & BARREL

Sat, 8/17 at 12:00p

Join us for our next Yoga Session & Guided Ice Baths!

Bring a Friend For FREE

-Please Use Outdoor Shower prior to Ice Bath

-Bring a Towel & Change of Clothes

-Bring a Yoga Mat

CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

2 rounds

15 Baby Makers

10 hollow rocks

10 Superman’s

5 Frog Thrusts

Then

Every 30sec for 2min

20 Jumping Jacks

5 Tuck Jumps

Box Squats 081524 (Weight)

Box Squats

3x @ 90%

2x @ 100%

3×1 @ 105%

MFLH 081524 (Time)

Work Rest

For time (4 intervals + 1:00 rests until all 50 snatches have been completed)

If 50 is not reached, your score is

12:00 + the reps you DID NOT COMPLETE

Example: 9 reps short of 50 would be a score of 12:09

2-2-2-3 minute intervals:

10 T2B

5 Burpees

15 Squat Jumps

Max DB Snatches (50/35)

*Perform until 50 Dumbbell

Snatches

*1:00 rest between each interval

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

***RESCHEDULED***

BEND & BARREL

Sat, 8/17 at 12:00p

Join us for our next Yoga Session & Guided Ice Baths!

Bring a Friend For FREE

-Please Use Outdoor Shower prior to Ice Bath

-Bring a Towel & Change of Clothes

-Bring a Yoga Mat

CrossFit Miami Beach – Hyrox Conditioning

081524 (Checkmark)

1200m run

30 r. kbs

25 burpees

20 t2b

800m run

30 r. kbs

25 burpees to target

20 t2b

400m run

30 r. kbs

25 burpees box jump over

20 t2b

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

***RESCHEDULED***

BEND & BARREL

Sat, 8/17 at 12:00p

Join us for our next Yoga Session & Guided Ice Baths!

Bring a Friend For FREE

-Please Use Outdoor Shower prior to Ice Bath

-Bring a Towel & Change of Clothes

-Bring a Yoga Mat

CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

3 rounds

20 Heel Drives

10 90/90

5/5 Figure 4 rotations

100m run

Cardio Party 081424 (Checkmark)

3 sets:

24/20 Calorie Ski

16 Box Jumps Step Down (24/20)

36 Farmers Carry Marches(70/50’s)

16 Box Jumps Step Down (24/20)

36 Lunges

– 600m Recovery run –

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

***RESCHEDULED***

BEND & BARREL

Sat, 8/17 at 12:00p

Join us for our next Yoga Session & Guided Ice Baths!

Bring a Friend For FREE

-Please Use Outdoor Shower prior to Ice Bath

-Bring a Towel & Change of Clothes

-Bring a Yoga Mat

CrossFit Miami Beach – Hyrox Conditioning

081424 (Checkmark)

Every 7’ for 35’ (5 sets)

500m row

30 wall balls

25 v-ups

20 teepee push ups

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

***RESCHEDULED***

BEND & BARREL

Sat, 8/17 at 12:00p

Join us for our next Yoga Session & Guided Ice Baths!

Bring a Friend For FREE

-Please Use Outdoor Shower prior to Ice Bath

-Bring a Towel & Change of Clothes

-Bring a Yoga Mat

CrossFit Miami Beach – Hyrox Conditioning

081324 (Checkmark)

Bike sprints (12m)

6 sets

0:25 SPRINT

1:35 rest

Rest 2’

10’ amrap

5 wall walks

10 box jump #30/24

15 ring rows

Rest 2’

5’ EMOM

12/9 cal bike

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

***RESCHEDULED***

BEND & BARREL

Sat, 8/17 at 12:00p

Join us for our next Yoga Session & Guided Ice Baths!

Bring a Friend For FREE

-Please Use Outdoor Shower prior to Ice Bath

-Bring a Towel & Change of Clothes

-Bring a Yoga Mat

CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

8min amrap

10/10 T-stands

10 Hollow rocks

10 scorpions

5 inch warms

5 HS Kick Ups

Deadlift (Set 1: 5 reps @ 60%
Set 2: 3 reps@ 70-75%
Set 3: 1 rep @ 80-85%
Sets 4/5/6: 6 reps @ 70-75%)

Twinning Tuesday (Time)

4 rounds for time:

20/16 Calorie Machine or 300m Run (simultaneously)

12 Synch Burpee line jumps

(24/20)

Rd 1: 10 Wall Walks (split)

Rd 2: 20 Strict Handstand Push-Ups (split)

Rd 3: 30 Kipping Handstand PushUps (split)

Rd 4: 40 Hand Release Push-Ups (split)

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

***RESCHEDULED***

BEND & BARREL

Sat, 8/17 at 12:00p

Join us for our next Yoga Session & Guided Ice Baths!

Bring a Friend For FREE

-Please Use Outdoor Shower prior to Ice Bath

-Bring a Towel & Change of Clothes

-Bring a Yoga Mat

CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

2 rounds

10/10 Bend and ext

10 upward downward dog

5/5 ATG Split Squat

5 cal bike sprint

Back Squat (Set 1: 3 reps @ 72%
Set 2: 2 reps @ 82%
Set 3:1 rep @ 92%
Set 4: 2 reps @ 87%
Set 5: 1 rep @ 95+%
)

Emom Mondays 081224 (AMRAP – Reps)

EMOMONDAY

EMOM × 16:00

Minute 1: 15/12 Calorie Echo Bike

Minute 2: 15 DB Push Press (50/35)

Minute 3: 30 Jumping Lunges

Minute 4: REST

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

***RESCHEDULED***

BEND & BARREL

Sat, 8/17 at 12:00p

Join us for our next Yoga Session & Guided Ice Baths!

Bring a Friend For FREE

-Please Use Outdoor Shower prior to Ice Bath

-Bring a Towel & Change of Clothes

-Bring a Yoga Mat

CrossFit Miami Beach – Hyrox Conditioning

081224 (Checkmark)

28’ amrap

400m run

40 db snatch

400m run

30 db hang c&j

400m run

20 single arm devil press