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)

Mobility

Hip/ankle/ shoulder

10 reps

Yoga flow

First Floor (Time)

21-18-15-12-9-6-3

•cal row

•Burpees over the rower

•T2B

Notes/stimulus

*** This one is tougher than it looks.

**Stay steady and on the row and burpees.

*Break up the early sets of T2B. Save the unbroken sets for when the reps drop lower in the later 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!

Reebok CrossFit Miami Beach – MB Conditioning

100623 (Time)

800m run

3 rounds

15 Push ups

20 DB Lunges

400m run

2 rounds

20 KBS

30 air squats

200m run

30 Burpees

40 DB thrusters

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

100523 (Time)

10 rounds

9 Box Jump overs

7 pull ups/ring rows

5 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 (Checkmark)

Warm up:

2 rounds

7 reps each

Frontal raises

Lat raises

Bent over flys

High pulls

Presses

Then

15/15/15 Good Mornings straight-in-out

5 High pulls

5 Muscle cleans

5 P. Cleans

S2OH (16min to find 1rm)

any way push, jerk or Split

Rabbit (Time)

For time

30 Deadlifts 135/95

30 Box Jump Overs 24/20

20 P. Cleans

20 cal Bike

10 Clean and Jerks

10 Burpee Box Jump overs

Notes/stimulus

***this one’s is short and sweet!!! Weight is light so move efficiently.

**keep it moving on all the non barbell movements.

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

100423 (Checkmark)

10-20-30-30-20-10

•cal Row

•wallballs

*50 Dubz or a 125 single unders after every set

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

30 Mt. Climbers

10 bent arm scorpions

15 DB Flys on med ball

10 Front Squats

Then

1 Round

30 Jumping jacks

10 Clean Pulls

30 High knees

10 Pull Unders

30 butt kickers

10 squat cleans

Running Iron (Checkmark)

5 Squat Cleans 185/125

20 Push ups

400m run

4 Squat Cleans 195/130

20 Push ups

400m run

3 Squat Cleans 205/135

20 Push ups

400m run

2 Squat Cleans 215/140

20 Push ups

400m run

1 Squat Cleans 225/145

20 Push ups

400m run

Notes/stimulus

*** settle in when it comes to the squat cleans. Not a lot of volume; 15 reps in total. So make sure you set up correctly for each rep to execute. Especially at the heavier loads.

** Kepp your core as tight as possible on the Push ups. This will allow you to speed through the ascending portion of the push up. Break them up as need especially on the latter round.

*Keep the run pace at a competitive pace. Don’t sprint as you will be back to the squat cleans right after.

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

100323 (Checkmark)

100 sit ups

20 Burpee Box jumps

80 RKBS

20 burpee box jumps

60 DB snatches

20 Burpee 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 (Checkmark)

Warm up:

2 Rounds

5/5 cal upper-lower body

10/10 bend and ext

5 Snatch High Pulls

10 prone internal external rotation

5 Muscle Snatch

10 kips swings

5 P. Snatch

All Spice!!! (Time)

Every 8min for 24min

30/cal bike

20 Pull ups

10 P. Snatches 135/95

5 M.U.

Noted/stimulus

*** *Keep that bike moving. No need to sprint but still gotta move. The longer your on that bike the harder it will be to make the time domain.

***Break up the pull ups sooner rather than later.. preserve your Grip!!!

**Keep the Power Snatches to quick singles.

*chalk up right before your M.U… Ain to perform them 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 – MB Conditioning

100223 (Checkmark)

5min max

cal row

5min amrap

cindy

5 Pull ups

10 Push ups

15 Air squats

5min max

cal bike

5min amrap

Cindy

5min to complete

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 – CrossFit

Warm up (Checkmark)

Warm up:

2 rounds

15 Sonics

10 Bent knee windshield wipers

10/10 T-stands

15 Russian KBS

Deadlift (16min to reach
3 rep max Deadlifts )

HighMark (AMRAP – Rounds and Reps)

14min amrap

100 Dubz

50 lunges

50 V-ups

Notes/stimulus

*** Big sets!!! You can eat up Big chunks of volume in this wod!!! body weight movements allow us to push the envelope a little bit further.

** Stay relaxed on the Dubz.. holding tension can lead to tripping and fatigue much quicker.

*Keep it moving on the lunges!!! Find the pace to keep it unbroken.