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)
30 heel drives
20 90/90
10 Sonics
5/5 ATG split squats
Then
10 reps each
Frontal raises
Lateral raises
High pulls
Arnold press
Then
Barbell warm up
Clean pulls
Clean Pull unders
Squat Cleans
Press
Push Press
Push Jerks
Squat Cleans (Checkmark)
12-15min to perform
30 Squat cleans for Quality (135/95)
Back Squat (12-15min
Back squats
5×3 @ 70%)
012225 (Time)
7min to complete
100 DUbz
50 S2OH 135/95
100 Dubz
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