Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

2 rounds

10/10 Bend and extend

7 Frontal Raises

7 Lat Raises

7 Bent over Flys

5/5/5 Good morning

Skill strength (Checkmark)

Wall Facing HS Hold

Accumulate 3min of work

121224 (AMRAP – Rounds and Reps)

18min amrap

20 Push Ups

20 Box Jumps 24/20

20 DL 185/115

20 weighted sit ups 25/15

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

2 rounds

10/10 Bend and extend

7 Frontal Raises

7 Lat Raises

7 Bent over Flys

5/5/5 Good morning

Skill strength (Checkmark)

Wall Facing HS Hold

Accumulate 3min of work

121224 (AMRAP – Rounds and Reps)

18min amrap

20 Push Ups

20 Box Jumps 24/20

20 DL 185/115

20 weighted sit ups 25/15

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

2 rounds

10/10 Bend and extend

7 Frontal Raises

7 Lat Raises

7 Bent over Flys

5/5/5 Good morning

Skill strength (Checkmark)

Wall Facing HS Hold

Accumulate 3min of work

121224 (AMRAP – Rounds and Reps)

18min amrap

20 Push Ups

20 Box Jumps 24/20

20 DL 185/115

20 weighted sit ups 25/15

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – MB Conditioning

Conditioning 121224 (Time)

10 Round

5 Burpee Box jumps

10 DB thrusters

5 Devil presses

10 cal Bike

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

2 rounds

10/10 Bend and extend

7 Frontal Raises

7 Lat Raises

7 Bent over Flys

5/5/5 Good morning

Skill strength (Checkmark)

Wall Facing HS Hold

Accumulate 3min of work

121224 (AMRAP – Rounds and Reps)

18min amrap

20 Push Ups

20 Box Jumps 24/20

20 DL 185/115

20 weighted sit ups 25/15

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – CrossFit

Warm Up (Checkmark)

2 Rounds

15 Calf raises

15 Toe Raises

5/5 ATG Split Squats

30 single unders/20 Dubz

100m Run

Cardio Party 121124 (Time)

Every 6min for 30min

400m run

75 Dubz

10 Single arm alt Devil press 50/35

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – CrossFit

Warm Up (Checkmark)

2 Rounds

15 Calf raises

15 Toe Raises

5/5 ATG Split Squats

30 single unders/20 Dubz

100m Run

Cardio Party 121124 (Time)

Every 6min for 30min

400m run

75 Dubz

10 Single arm alt Devil press 50/35

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – CrossFit

Warm Up (Checkmark)

2 Rounds

15 Calf raises

15 Toe Raises

5/5 ATG Split Squats

30 single unders/20 Dubz

100m Run

Cardio Party 121124 (Time)

Every 6min for 30min

400m run

75 Dubz

10 Single arm alt Devil press 50/35

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – CrossFit

Warm Up (Checkmark)

2 Rounds

15 Calf raises

15 Toe Raises

5/5 ATG Split Squats

30 single unders/20 Dubz

100m Run

Cardio Party 121124 (Time)

Every 6min for 30min

400m run

75 Dubz

10 Single arm alt Devil press 50/35

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – CrossFit

Warm Up (Checkmark)

2 Rounds

15 Calf raises

15 Toe Raises

5/5 ATG Split Squats

30 single unders/20 Dubz

100m Run

Cardio Party 121124 (Time)

Every 6min for 30min

400m run

75 Dubz

10 Single arm alt Devil press 50/35