Announcements

BOOK YOUR RECOVERY SESSION HERE

Looking to improve your recovery game?

We’ve partnered up with Movement is Life and Maribel Rojas!

Maribel Rojas is a Miami-based licensed massage therapist, Neuromuscular Therapist, and Certified Pediatric Massage Therapist. A CrossFit athlete since 2010 and a CrossFit coach since 2012, she is uniquely aware and interested in athletic massage and its benefits on the body.

Sessions are customized to the needs of the athlete and may range from 30min, 60min to 90min sessions right here at our gym! They could include soft tissue manipulation, guasha, cupping, myofascial release, neuromuscular therapy, etc.

Book your session today!

Reebok CrossFit Miami Beach – MB Conditioning

083023 (Checkmark)

Every 6’ for 24’

500m row
18 db snatch
15 v-ups
12 burpees

Buy out: 30 knee tucks on rower

Announcements

BOOK YOUR RECOVERY SESSION HERE

Looking to improve your recovery game?

We’ve partnered up with Movement is Life and Maribel Rojas!

Maribel Rojas is a Miami-based licensed massage therapist, Neuromuscular Therapist, and Certified Pediatric Massage Therapist. A CrossFit athlete since 2010 and a CrossFit coach since 2012, she is uniquely aware and interested in athletic massage and its benefits on the body.

Sessions are customized to the needs of the athlete and may range from 30min, 60min to 90min sessions right here at our gym! They could include soft tissue manipulation, guasha, cupping, myofascial release, neuromuscular therapy, etc.

Book your session today!

Reebok CrossFit Miami Beach – CrossFit

warm up 083023 (Checkmark)

2 rounds
20 Heel Drives
20 hollow rocks
20 knee rotation (90 to 90)
200m run

Tuxedo (Time)

60 Lunges
50 sit ups
400m run
30 Push ups
20m sled push
30 Push ups
400m Run
50 V-ups
60 Step ups 24/20

Notes/stimulus
***Just move!!! Dont Hold back on this Wod. Theres no external load on this wod besides the sled; so the objective is to push the threshold of being uncomfotable.

Announcements

BOOK YOUR RECOVERY SESSION HERE

Looking to improve your recovery game?

We’ve partnered up with Movement is Life and Maribel Rojas!

Maribel Rojas is a Miami-based licensed massage therapist, Neuromuscular Therapist, and Certified Pediatric Massage Therapist. A CrossFit athlete since 2010 and a CrossFit coach since 2012, she is uniquely aware and interested in athletic massage and its benefits on the body.

Sessions are customized to the needs of the athlete and may range from 30min, 60min to 90min sessions right here at our gym! They could include soft tissue manipulation, guasha, cupping, myofascial release, neuromuscular therapy, etc.

Book your session today!

Reebok CrossFit Miami Beach – MB Conditioning

082923 (Time)

-50 cal bike
30 kb g2oh
30 kb lunges
30 box jumps
-40 cal bike
40 kbs
40 kb lunges
40 box jumps
-30 cal bike
50 r.kbs
50 kb lunges
50 box jumps

Announcements

BOOK YOUR RECOVERY SESSION HERE

Looking to improve your recovery game?

We’ve partnered up with Movement is Life and Maribel Rojas!

Maribel Rojas is a Miami-based licensed massage therapist, Neuromuscular Therapist, and Certified Pediatric Massage Therapist. A CrossFit athlete since 2010 and a CrossFit coach since 2012, she is uniquely aware and interested in athletic massage and its benefits on the body.

Sessions are customized to the needs of the athlete and may range from 30min, 60min to 90min sessions right here at our gym! They could include soft tissue manipulation, guasha, cupping, myofascial release, neuromuscular therapy, etc.

Book your session today!

Reebok CrossFit Miami Beach – CrossFit

Warm up 082923 (Checkmark)

Warm up:
8 min
10 Mt. Climbers
10 wind shield wipers
10 sonics
10 scorpions
10 kb high pulls
5/5 halos

Punch Drunk (Time)

Every 10min for 30min

100 Dubz/ 250 singles
500m row
30 wallballs 20/14
20 Alt DB Snatches 50/35
20 pull ups

*** This one is about consistency. Every set should be relatively being close to the same time. 10-30 second difference.
** Keep the tow steady… Should be 1:45-2:15 pace. Take note that sprinting could set you back leading to the wall balls.
*on the movements try not to break them up in more than 2 sets.

Announcements

BOOK YOUR RECOVERY SESSION HERE

Looking to improve your recovery game?

We’ve partnered up with Movement is Life and Maribel Rojas!

Maribel Rojas is a Miami-based licensed massage therapist, Neuromuscular Therapist, and Certified Pediatric Massage Therapist. A CrossFit athlete since 2010 and a CrossFit coach since 2012, she is uniquely aware and interested in athletic massage and its benefits on the body.

Sessions are customized to the needs of the athlete and may range from 30min, 60min to 90min sessions right here at our gym! They could include soft tissue manipulation, guasha, cupping, myofascial release, neuromuscular therapy, etc.

Book your session today!

Reebok CrossFit Miami Beach – MB Conditioning

082823 (Time)

1600m run

21-15-9

DB hang c&j
T2b
Push ups

1600m run

Announcements

BOOK YOUR RECOVERY SESSION HERE

Looking to improve your recovery game?

We’ve partnered up with Movement is Life and Maribel Rojas!

Maribel Rojas is a Miami-based licensed massage therapist, Neuromuscular Therapist, and Certified Pediatric Massage Therapist. A CrossFit athlete since 2010 and a CrossFit coach since 2012, she is uniquely aware and interested in athletic massage and its benefits on the body.

Sessions are customized to the needs of the athlete and may range from 30min, 60min to 90min sessions right here at our gym! They could include soft tissue manipulation, guasha, cupping, myofascial release, neuromuscular therapy, etc.

Book your session today!

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

Warm up
10min to complete
2 rounds
5/5 over and back
10/10 Bend and extend
10 crab bridges
10 deadlifts
5 high pulls
5 muscle cleans
5 Jerks

Deadlift (1×10 @ 60%)

Deadlift (1×5 @ 75%)

Deadlift (1×10 @ 60%)

Lion (AMRAP – Rounds and Reps)

9min ladder
1-2-3-4-5-6-7….
Cleans and jerks 205/135
2-4-6-8-10-12…..
Burpee box jump overs 30”/24”

Notes/stimulus
***Heavy Stimulus!!! So set up and execution on the barbell will be important .
**First 3-4 sets are not a problem. As you get deeper into the ladder; the burpees box jump overs will take affect. Heart rate will increasingly get more difficult to slow down. So keep them steady.

Announcements

BOOK YOUR RECOVERY SESSION HERE

Looking to improve your recovery game?

We’ve partnered up with Movement is Life and Maribel Rojas!

Maribel Rojas is a Miami-based licensed massage therapist, Neuromuscular Therapist, and Certified Pediatric Massage Therapist. A CrossFit athlete since 2010 and a CrossFit coach since 2012, she is uniquely aware and interested in athletic massage and its benefits on the body.

Sessions are customized to the needs of the athlete and may range from 30min, 60min to 90min sessions right here at our gym! They could include soft tissue manipulation, guasha, cupping, myofascial release, neuromuscular therapy, etc.

Book your session today!

Reebok CrossFit Miami Beach – CrossFit

082723 (Time)

800m run

50 RKBS 32/24
100 lunges
50 Pull ups/ ring rows

800m run

Announcements

BOOK YOUR RECOVERY SESSION HERE

Looking to improve your recovery game?

We’ve partnered up with Movement is Life and Maribel Rojas!

Maribel Rojas is a Miami-based licensed massage therapist, Neuromuscular Therapist, and Certified Pediatric Massage Therapist. A CrossFit athlete since 2010 and a CrossFit coach since 2012, she is uniquely aware and interested in athletic massage and its benefits on the body.

Sessions are customized to the needs of the athlete and may range from 30min, 60min to 90min sessions right here at our gym! They could include soft tissue manipulation, guasha, cupping, myofascial release, neuromuscular therapy, etc.

Book your session today!

Reebok CrossFit Miami Beach – MB Conditioning

082523 (Time)

10 rounds
10 Push ups
10 ring rows
10 DB Step ups
100m run

Announcements

BOOK YOUR RECOVERY SESSION HERE

Looking to improve your recovery game?

We’ve partnered up with Movement is Life and Maribel Rojas!

Maribel Rojas is a Miami-based licensed massage therapist, Neuromuscular Therapist, and Certified Pediatric Massage Therapist. A CrossFit athlete since 2010 and a CrossFit coach since 2012, she is uniquely aware and interested in athletic massage and its benefits on the body.

Sessions are customized to the needs of the athlete and may range from 30min, 60min to 90min sessions right here at our gym! They could include soft tissue manipulation, guasha, cupping, myofascial release, neuromuscular therapy, etc.

Book your session today!

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

1min each
HS Kick ups
Heel drives
Mt. Climbers
Drop Squats

Then

Barbell break down
10 reps each
Clean pull
Clean Pull unders
Squat Cleans

Skill (Checkmark)

Skill:
8min
Free standing HS Holds w/ partner

6min
Head stand knee tucks 3×5

All star (Time)

7 rounds
200m run
10 Box Jumps
3 Sq. Cleans 185/125

Notes/Stimulus
*** You can Push the run and the Box Jumps. Run isn’t too long and the volume of box jumps per round is manageable.
** although the squats clean reps are minimal; they are moderately heavy. These should be quick singles as you won’t gain that much time going tap and go. Not to mention how your heart rate will spike once you do.

Announcements

BOOK YOUR RECOVERY SESSION HERE

Looking to improve your recovery game?

We’ve partnered up with Movement is Life and Maribel Rojas!

Maribel Rojas is a Miami-based licensed massage therapist, Neuromuscular Therapist, and Certified Pediatric Massage Therapist. A CrossFit athlete since 2010 and a CrossFit coach since 2012, she is uniquely aware and interested in athletic massage and its benefits on the body.

Sessions are customized to the needs of the athlete and may range from 30min, 60min to 90min sessions right here at our gym! They could include soft tissue manipulation, guasha, cupping, myofascial release, neuromuscular therapy, etc.

Book your session today!

Reebok CrossFit Miami Beach – MB Conditioning

082423 (Checkmark)

100 cal bike
50 DB Thrusters
50 weighted sit ups
50 cal bike
25 DB Thrusters
25 weighted sit ups

Every 3 min starting at :00 must perform
5 burpee box jumps