About CrossFit South Miami
CrossFit South Miami is a team of dedicated trainers that have come together to deliver the CrossFit program exactly as it is intended. The stimulus provided are by design, constantly varied, functional movements, performed at a high...
How do I start CrossFit South Miami
All new members, regardless of fitness level or athletic background, must attend “CrossFit 101″. CrossFit 101 is a practical training session. Athletes will learn CrossFit’s basic 9 fundamental movements while gaining...
Contact Us
Mike@CrossFitSouthMiami.net Nick@CrossFitSouthMiami.net For Account Inquiries contact Laura@CrossFitSouthMiami.net or Natalie@CrossFitSouthMiami.net For membership Inquiries contact membership@CrossFitSouthMiami.net For Pricing Info:...
CrossFit South Miami W.O.D….May 25, 2013
Free Class at 9Am at all locations
Member WOD
“Stephen”
30-25-20-15-10-5
Sit-ups
Kettlebell Swing
Knees to elbow
95/65lbs deadlifts
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Memorial Day Weekend Schedule:
Saturday: Regular Schedule.
Sunday: All boxes closed.
Monday:
10Am Class as Regularly Scheduled.
12Pm Class as Regularly Scheduled.
Late Afternoon Class as Regularly Scheduled.
Read MoreCrossFit South Miami W.O.D….May 24, 2013
Elite and Advanced
Push Press:
8,6,4,2 reps, superset with max deadhang chin ups
Beginner
12, 10, 8 reps Strict Press
WOD
2013 Team Chipper (partner wod)
100 Double Unders (50 each)
50 HSPU (other person holds handstand)
50 Toes to bar (other person hanging from bar)
50 Shoulder to overhead 165/95 (other person has bar in front rack)
90 foot walking lunge 165/95 (both at same time)
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Read MoreCrossFit South Miami W.O.D….May 23, 2013
“Jackie”
1000m Row (800m Run)
50 thrusters 45lbs
30 Pull-ups
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Read MoreCrossFit South Miami W.O.D….May 22, 2013
The Back Breaker
21-15-9
Deadlifts 315/205
30/24” Box Jumps
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Read MoreCrossFit South Miami W.O.D….May 21, 2013
Strength
10min EMOM
Elite: 3 Hang Squat Snatch
Advanced: 3 Hang Power Snatch
Beginner: 5 Hang Power Snatch
Final Chipper
Row 20 Calories (run 400m)
30 Burpees
40 DB Ground to Overhead
50 Toes to Bar
100 foot Overhead walking lunge 45/25
150 foot sprint
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Read MoreCrossFit South Miami W.O.D….May 20, 2013
100s
Rx
100 Pull-ups
100 KBS 55/35
100 Double Unders
100 OHS 95/65lbs
RTG
100s 2013
100 WBS 20/14
100 Chest 2 Bar Pull-up
100 Pistols
100 DB/KB Snatches 70/50
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Read MoreCrossFit South Miami W.O.D….May 18, 2013
WOD: Rankel
20 Min. AMRAP
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell Swings, RX 55/35 RTG 70/55
Run 200 meters
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Members: Make sure to pass by the SE Regionals and support our two teams competing at the CrossFit Games SE Regionals. Team I Am Grove and Team I Am CrossFit will be out there and need your support. Details
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