Blog

Our new location is at

1690 NE 134th street

North Miami, FL 33181

***Workouts will now be posted via Wodify app starting on the 1st***

1)EMOM 10:00

2 hang power clean + Power clean (work up to heaviest)

2)AMRAP 12:00

2 Full Cleans @heaviest of part 1

8 burpee pull ups

200m run

1)3x NFT

10 Therapy Squats (slow and controlled)

:20-:30 Iso Ring Hold

15 Good Mornings

2)3x NFT

Bench Press (Max Reps) Goal is 15-20

Bent Over Row(max reps)

12 OH Walking Lunge @95#/65#

1)EMOM x 10

2 Push Press + Push Jerk
(Build over the 10 sets, focus on the Jerk portion)

2)4 rounds each for time of:

500m row/400m ski

15 toes to rings

1)Every 2:30 5 Back Squats x5
*work up to a 5rm for the day


2)Every 3:00 x 6
odd: 400m run
even: 20 Wall Balls + 30 double unders

21-15-9 reps for time:

bar over burpees

clean & jerk @115#/80#

knees to elbow

1)5 rounds for time:
300m/250m row or ski
15 RKBs
-rest 1:00-2:00 between sets

2)5x10 sa KB bench press (build on each set)

1)EMOM 12:00

1-:30 Strict HSPU + :10 HS hold

2-25 hollow rocks + hold

3-:30 bent over row

2)EMOM 10:00

1 Snatch High Pull + 2 Hang Power Snatch

3)5 rounds

20 sit ups

10 burpee box jumps @24"/20"

***Ready for the big move in 10 days? Any and all questions direct to jonas@crossfitnmb.com. Feel free to ask in person before or after class as well.***

***Reminder: This Saturday 10/22 there wiont be any class at our current location. We will be at ADAPT on 135th street. Visit www.trainadapt.com for location and info. See you there!!!***

1)3x
:20-:30 L-Hang
1:00 pillar hold (:30L/:30R)

2)Deadlift On 2:30 x 5
In 5 Sets work up to a heavy 5

3)AMRAP 10 minutes
4 Strict Pull Ups
8/6 Push ups
12 Goblet Lunges
12 cal assault bike


1)5x
10 Front/Back Reverse Lunges (5/5)
5 Tall Box Jumps
Max Strict Chin Ups


2)Capacity Test
AMRAP 4:00
50 Wall Ball Buy in
max Calories rower with remaining time.

Hours

Monday6:00AM - 7:30PM
Tuesday6:00AM - 7:30PM
Wednesday6:00AM - 7:30PM
Thursday6:00AM - 7:30PM
Friday6:00AM - 7:00PM
Saturday9:00AM - 11:00AM
Sunday9:00AM - 10:00AM

CONTACT US

keep in touch

CrossFit

2275 NE 164th St,

North Miami Beach, FL 33160

Phone. 305-974-5812

Email. info@crossfitnmb.com