We’re thrilled to announce our partnership with
Christian Harris & Move Fast Lift Heavy
on our programming!
If you go to Move Fast Lift Heavy
You can receive ONE MONTH FREE of our MFLH Training Program.
AND 15% OFF at our Gear store.
Use Code MIAMIMFLH for BOTH Training and Gear
Cam
Willy Magee
Pep
Uncle David from Texas
Mahan
Ariya Gods lion
Papa
We’re thrilled to announce our partnership with
Christian Harris & Move Fast Lift Heavy
on our programming!
If you go to Move Fast Lift Heavy
You can receive ONE MONTH FREE of our MFLH Training Program.
AND 15% OFF at our Gear store.
Use Code MIAMIMFLH for BOTH Training and Gear
800m run
5 rounds
10 Single arm devil Press
10 Pull ups/ring rows
10 DB Step ups
10 RKBS
800m run
We’re thrilled to announce our partnership with
Christian Harris & Move Fast Lift Heavy
on our programming!
If you go to Move Fast Lift Heavy
You can receive ONE MONTH FREE of our MFLH Training Program.
AND 15% OFF at our Gear store.
Use Code MIAMIMFLH for BOTH Training and Gear
10 Rounds
Every 4min
15 cal Machine
1min heavy farmers carry hold (AHAP)
A) max AbMat Sit ups
B) max H.R. Push Ups
*alternate between the 2
We’re thrilled to announce our partnership with
Christian Harris & Move Fast Lift Heavy
on our programming!
If you go to Move Fast Lift Heavy
You can receive ONE MONTH FREE of our MFLH Training Program.
AND 15% OFF at our Gear store.
Use Code MIAMIMFLH for BOTH Training and Gear
:15sec cal bike sprint
:45 sec of
A) push ups
B) v-ups
C) air squats
1min rest
*continue until you have completed a total of 150/120 cals on the bike
We’re thrilled to announce our partnership with
Christian Harris & Move Fast Lift Heavy
on our programming!
If you go to Move Fast Lift Heavy
You can receive ONE MONTH FREE of our MFLH Training Program.
AND 15% OFF at our Gear store.
Use Code MIAMIMFLH for BOTH Training and Gear
For time
3 Rounds
1000m row
50 lunges
35 KB SDHP
20 box jumps
We’re thrilled to announce our partnership with
Christian Harris & Move Fast Lift Heavy
on our programming!
If you go to Move Fast Lift Heavy
You can receive ONE MONTH FREE of our MFLH Training Program.
AND 15% OFF at our Gear store.
Use Code MIAMIMFLH for BOTH Training and Gear
Warm up
20 calf raises
20 Toe raises
20 Jumping jacks
10/10 Bend and extend
20 Drop Squats
10 HS Kick Ups
Teams of 2
4 Rounds
400m run (together)
30 Box jump overs 24/20
( one person holding a wall sit while work is performed )
20 Strict HSPU
( one person holding a H.S. Hold while work is performed )
10 Squat Cleans 155/105
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
We’re thrilled to announce our partnership with
Christian Harris & Move Fast Lift Heavy
on our programming!
If you go to Move Fast Lift Heavy
You can receive ONE MONTH FREE of our MFLH Training Program.
AND 15% OFF at our Gear store.
Use Code MIAMIMFLH for BOTH Training and Gear
We regret to inform you that the outside lawn area will be temporarily closed until further notice due to safety concerns and emergency repairs.
Your safety is our top priority and we apologize for any inconvenience this may cause. We are working diligently to resolve the issue and will keep you updated on the progress.
The front entrance on Alton Rd will remain open as both entrance and exit.
Thank you for your understanding and cooperation!
2 rounds
6min to complete
800m run
10 to complete
40/30 cal bike
35 wall balls
30 Burpees
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
We’re thrilled to announce our partnership with
Christian Harris & Move Fast Lift Heavy
on our programming!
If you go to Move Fast Lift Heavy
You can receive ONE MONTH FREE of our MFLH Training Program.
AND 15% OFF at our Gear store.
Use Code MIAMIMFLH for BOTH Training and Gear
We regret to inform you that the outside lawn area will be temporarily closed until further notice due to safety concerns and emergency repairs.
Your safety is our top priority and we apologize for any inconvenience this may cause. We are working diligently to resolve the issue and will keep you updated on the progress.
The front entrance on Alton Rd will remain open as both entrance and exit.
Thank you for your understanding and cooperation!
2 sets:
3 Calorie sprint
6 Worlds Greatest (6 each side)*
8 goblet squats
10 H.R. Push ups
6min to complete
Barbell work
All on coaches command
•clean Pulls
•front squats
•Clean Pull Unders
•Squat Cleans
•Jerks
•Squat Clean and Jerks
8min EMOM
2 Squat Clean and Jerks
@ 70-80%
EMOM 20:00
Minute 1: 18 Toes to Bar
Minute 2: 100m run
Minute 3: 10 DB Box Step Overs (50/35)
Minute 4: REST
NOTES: today’s EMOM is about buy accumulation on the toes to bar. It’s 18 reps per minute which combined with the dumbbell box step overs on minute number three, this will get grippy overtime. The goal here would be to keep the set as big as possible on the Toes to Bar, but more importantly, accumulating that volume of 18 each minute.
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
We’re thrilled to announce our partnership with
Christian Harris & Move Fast Lift Heavy
on our programming!
If you go to Move Fast Lift Heavy
You can receive ONE MONTH FREE of our MFLH Training Program.
AND 15% OFF at our Gear store.
Use Code MIAMIMFLH for BOTH Training and Gear
We regret to inform you that the outside lawn area will be temporarily closed until further notice due to safety concerns and emergency repairs.
Your safety is our top priority and we apologize for any inconvenience this may cause. We are working diligently to resolve the issue and will keep you updated on the progress.
The front entrance on Alton Rd will remain open as both entrance and exit.
Thank you for your understanding and cooperation!
Teams of 2
For Time
2 Rounds
50 cal bike
40 Bar Hopping Burpees
30 P. Cleans 155/105
20 Bar hopping burpees
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
We’re thrilled to announce our partnership with
Christian Harris & Move Fast Lift Heavy
on our programming!
If you go to Move Fast Lift Heavy
You can receive ONE MONTH FREE of our MFLH Training Program.
AND 15% OFF at our Gear store.
Use Code MIAMIMFLH for BOTH Training and Gear
500/400m row
50 h.r. push ups
50 v-ups
750/600m row
40 teepee push ups
50 hollow rocks
1000/800m row
30 floor press @50/35lbs
50 alt v-ups
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