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
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