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

Skill/warm up (Checkmark)

8min skill
Turkish get ups

Warm up
2 sets
:30 sec kB arm bar w/ Left and right
5/5 Turkish get ups

S2OH (3 Push Press + 2 jerks

Set 1 @ 55%
Set 2 @ 60%
Set 3 @ 65%)

any way push, jerk or Split

Hands Down (AMRAP – Rounds and Reps)

9min amrap
30 Dubz
12 Pull Ups
3 Cleans Jerks 135/95

Notes/stimulus
*** this one is grippy. You may have to break up those pull ups around the 3-4 rounds.

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!

FREE 5-MIN MANUAL THERAPY SESSIONS

TONIGHT (8/22) 4:00p-8:00pm

Reebok CrossFit Miami Beach

MEMBERS ONLY

No appt needed!

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

Warm up
8min
20 Banded Pull aparts
20 Banded good morning
20 Hollow rocks

Unmarked (AMRAP – Reps)

6 sets 1min each
•max cal ski
•max sit ups
•max cal row
•max DB Snatches 50/35
•rest

Notes/stimulus
***Jus keep moving!!! No min or max work requirement but you want to be between 60-75 reps a round. Big range of reps.
** Use your first round to figure out which movements you can push.

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!

FREE 5-MIN MANUAL THERAPY SESSIONS

TONIGHT (8/22) 4:00p-8:00pm

Reebok CrossFit Miami Beach

MEMBERS ONLY

No appt needed!

Reebok CrossFit Miami Beach – MB Conditioning

warm up (Checkmark)

2 Rounds
15 Elevated Calf Raises
15 Toe Raises
10/10 Bend end extend
50 Single unders

082323 (Checkmark)

Every 10 min for 30min

800m run
30 Russian KBS
20 Burpees over the KB
10 Goblet Squats

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

Warm up (Checkmark)

2 rounds
5 cal bike upper body
5 cal lower body
5 cal full body
20 heel drives
10 hollow rocks
10 scorpions
10 high pulls (5lbs)
10 presses (5lbs)

082223 (AMRAP – Reps)

4 sets
5min on: 2min off
Buy in:
50 Dubz/100 single unders
30 DB Snatches
20 v-ups
10 Pull ups/ ring rows

*remaining time max cal bike

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 082223 (Checkmark)

Warm up:
8 min
10 Mt. Climbers
10/10 Figure 4 windshield wipers
10 sonics
10 scorpions
10 db Flys on medball

BB warm up
10 Clean High Pulls
10 Muscle Cleans
10 Power Cleans
*first 5 reps on coaches command

Battalion (Time)

5 round’s
400m run
30 air squats
20 Push ups
10 P. cleans 155/105

Notes/stimulus
***Keep your run uncomfortable. You can push it a little knowing you’re coming into body weight movements like squats and push ups.
** From the run you should be able to start your squats immediately. You should be taking a breath at the top of every squat. Break up your push ups as needed.
*P. Cleans should be quick singles. This will allow you to get your heart back to a lower state before the 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

082123 (Checkmark)

1000m row
20 Box jump
20 wall balls
20 Push ups
750m row
30 Box jumps
30 Wall balls
30 Push ups
500m row
40 Box Jumps
40 wall balls
40 push ups

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
2 rounds
20 Mountain climbers
5/5 figure 4 rotations
10 Crab Bridges
5 Glute ham raises ( Nordic curl)

Skill (Checkmark)

Skill wod
10min
:30sec m.u. Transition
:30sec cal bike

Deadlift (1×10 @ 55%)

Deadlift (1×5 @ 70%)

Deadlift (1×10 @ 55%)

Trenches (AMRAP – Rounds and Reps)

9min amrap
9 Thrusters 95/65
7 bar facing burpees
5 cal bike

Notes/stimulus
**** This one is tough. Embrace the suck!!!
*** Hold on to all 9 reps of thrusters unbroken. Take 5-10sec to take a breath to slow your heart rate before picking the bar up.
**just keep moving on those burpees. Stay smooth and steady
*5 Cal bike isn’t a lot. Put your head down and go.

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

082023 (Time)

Every 8min for 24min
800m run
25 KBSDHP 32/24
20 T2B

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

081923 (Time)

Teams of 2
Buy in: 150 Dubz

3 Rounds
30 Box Jump overs 24/20”
30 cal Bike
30 F. squats 135/95

Buy out: 150 Dubz

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

081823 (Checkmark)

ROW
7 sets
1’ on 1’ off

Max calories row

Rest 2’

5 rounds

200m run
15 db snatch
12 db lunges
9 burpees over the row

Buy out:

40 knee tucks on rower