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Welcome to CrossfitMiami.com

THERE WILL BE NO CLASS ON MONDAY SEP 06

LABOR DAY!!!!!!

JUST RELAX AND ENJOY YOUR DAY GUYS.

SEE YOU ON TUESDAY

FULL POWER!!!!!!!!!!!

FRIDAY

For time:

50, 40, 30, 20 and 10

Box Jumps

Double Unders

Crew - back on Jun 09.

THURSDAY

20 Minutes AMRAP

3 Tire Flip

5 Hand Stand Push Ups

7:00am Crew

WEDNESDAY

Run 5K

Come on guys....stand up.......

TUESDAY

"Filthy Fifty"

For Time:

50 Box Jumps

50 Jumping Pull-ups

50 Kettlebell Swings

Walking Lunges, 50 Steps

50 Knees to Elbows

50 Push Press, 45 lbs

50 Back Extensions

50 Wall Ball Shots, 20 lbs

50 Burpees

50 Double Unders

"Capoeira Mestre" - "Curumim" coming from Rio de Janeiro to teach some class over the Box and also did a week of CrossFit. Guess what happen? He really love it !!!!

MONDAY

"Nancy"

5 Rounds for time:

400 Meters Run

15 Overhead Squats - 95lbs

Marcio and Silveirinha after Fight Gone Bad with snorkel

SUNDAY

Rest Day

SATURDAY

As partners complete:

200 Meters Wheel Barrow

15ft Rope Climb, 6 ascents

50 Tire Flip

MOTO GP INDIANAPOLIS 2010

FRIDAY

12 Rounds for time:

10 Kettlebell Swings

10 Double Unders

Luis carrying on a heavy tire!!!

THURSDAY

"Running Grace"

10 Clean & Jerk - Men 135 / Women 95lbs

400 Meters Run

10 Clean & Jerk - Men 135 / Women 95lbs

400 Meters Run

10 Clean & Jerk - Men 135 / Women 95lbs

400 Meters Run

Check out this amazing video from Jeronimo Garcia ("Fajita" as we know him over here).

WEDNESDAY

20 minutes AMRAP

10 Chest Press

15 Knees to Elbow

Naty - nice Turkish Get Up!!!!

TUESDAY

As group of 3 complete for time:

3000 Meters Row

60 Hang Power Clean - Men 135 / Women 95lbs

90 Box Jumps

Julio learning Squat Clean.

MONDAY

For time:

50 - 40 - 30 - 20 - 10

Pull Ups

Wall Ball Shots - Men 20lbs / Women 16lbs

Moto 2 driver Robertino Pietri stop by for a week training before he's race at Indianapolis.

SUNDAY

SATURDAY

For time:

20,19,18,17,16,15........1

Burpees

Sit Ups

Double Unders

FRIDAY

For time:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of

Men 135lbs / Women 95lbs

Deadlift

Hang Power Clean

Push Jerk

A nice training day.

THURSDAY

"Michael"

3 Rounds for time:

800 Meters Run

50 Back Extensions

50 Sit Ups

Guys check out this amazing Indian Gymnastic.

WEDNESDAY

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Post Tabata score for each exercise to comments and total for final score. 
E.G., 10, 22, 9, 15, 15 = 71

Jhoan deadlift 275lbs.

Next >>

The 2010  CrossFit Games

"CrossFit has changed my life style for the better, I'm very pleased with the results" - Andres Aleman