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 (No Measure)

10min amrap
20 Heel Drives
10 pron ext/int rotation
10 upward downward dog
5/5 PVC Pipe over unders
10 Banded OH Squats
50 single unders

*look to complete 2 rounds

Skill (No Measure)

HSPU work

2×1 max HS hold

3×5 Head Stand Knee Tucks

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Notes/stimulus

*** This is a classic CrossFit workout. Keep your 400m run consistent. Aim to perform all the OH Squats unbroken. Take a quick moment to settle down before picking up the barbell.

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

081023 (No Measure)

1min On: 1min off for 24min

A) :20sec max cal bike
• max burpees

B) :20sec max cal bike
• max KBS

C) :20sec max cal bike
• max lunge hops

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 081023 (No Measure)

Warm up:
2 rounds
7 Front Raises
7 Lat Raises
7 Bent over rows
7 Up Right rows
7 Presses
10 Pigeon to Pigeon
20 Mountain climbers

Push Jerk (18min to reach 1 rm)

Survival (AMRAP – Rounds and Reps)

8min ladder
1-2-3-4-5-6-7-8-9…
Squat Cleans 185/125
*12ft bear crawl forward and backward

Notes/stimulus
***For the first half of this Work Out; it will be all about the bear crawls. Take your time and keep moving.
** As you get deeper into the WOD the Sq. Cleans will take over. Quick Singles would keep you moving and heart rate 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 – MB Conditioning

080923 (Time)

100 Dubz/ 300 single unders

3 Rounds
25 DB Thrusters
50 V-Ups
25 Box Jumps

100 Dubz/ 300 Single Unders

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 080923 (No Measure)

Warm up:
5min of banded shoulder Mobility

Then
3 Rounds
150m row (focus on technique)
15 elevated calf raises
10 Banded pull downs
5 Kip Swings

Hold Up (Time)

Every 7min for 21min
500m row
35 Pull Ups
20 Box Jump Overs 24/20

Notes/ stimulus
*** This WOD is all About the PuLL Ups. Don’t make the mistake on trying to go unbroken. It will cost you. Break them up from the jump.
**On your row. Be efficient. Use your length and proper mechanics. Row should be 70% legs. Don’t get caught using too much of your upper body.
*Box jumps should be 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 – MB Conditioning

980823 (Time)

50 Cal Bike
40 SDHP
800m run
40 SDHP
50 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 080823 (No Measure)

Warm Up Pt1
2 rounds
20 Heel Drives
10/10 Bend and Extend
10 upward downward Dog
10 Baby Makers

Warm up Pt2
10 Front Squats
10 Dubz
10 Push press
10 Dubz
10 thrusters
10 Dubz

Notes:
*** on the thrusters make sure your driving the bar off your shoulders with your legs as opposed to pressing it.
** try and find your rhythm on these short double under sets.

Going Down (Time)

3 Rounds
30 Dubz
15 Front Squats 115/75
10 Bar hopping burpees
30 Dubz
10 S2OH
10 Bar hopping burpees
30 Dubz
5 Thrusters
10 Bar hopping burpees

Notes/Stimulus
***Make no mistake this is a Grinder!!!
** Don’t get caught up looking at the bar work. This one is all about how steady you can keep the burpees. The faster your burpees the harder it is to keep your heart rate down.
*You should aim to perform all the Barbell work unbroken.

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 (No Measure)

3 rounds
10 Crab Bridges
10 Bent knee wind shield wipers
10 Sonics

Skill (No Measure)

4 sets
5 M.U. transition plus dip
*10 BB deadlifts after each set

Deadlift

Whoosh (AMRAP – Rounds)

5min amrap
40/30 cal Bike
Remaining time max P. Cleans 185/125

*** this is a fire breather!!! You want to keep your wattage consistent on the bike. Between 380-450 for the men and 250-350 for the ladies. This will allow you to finish between 2:00-2:30.
**On the Cleans take some time coming off the bike. Lower your heart rate down with a couple deep breaths. These should be short quick reps.

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

080623 (Time)

100 V-Ups
75 Russian KBS 32/24
50 Step ups 24/20”
25 Burpee Pull 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

080523 (Time)

Teams of 2
8 rounds
12 P. Cleans 155/105
30 Wallballs 20/14
200m run