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

View Public Whiteboard

Metcon (AMRAP – Reps)

12min Amrap

400m run

30 wall balls

15 SDHP

3min rest

12min Amrap

25 v-ups

20 push press

15 burpees

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)

2 rounds

5/5 wall shoulder SARS

15 Calf Raises

15 Toe raises

5/5 ATG Split Squats

Static Shock (Time)

Every 6min for 18min

100 Dubz

50 Lunges

30 Alt DB Snatches 50/35

•option bonus round at the end till the 24min mark

Notes/stimulus

*** stay relaxed and upright on the Dubz. Keep your breathing steady and hands as close to your hips as possible to not burnout your shoulders.

** keep a good pace on the lunges that allow you to go without stopping.

*By the time you get to the DB Snatches your heart rate will be up. Try and pause at the top of each snatche to catch a breath. This will help with keeping your heart rate steady.

Core work (Checkmark)

Core work

5min

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)

2 rounds

40 Heel Drives

300m row

20 hollow rocks

100m run

10 sonics

Run Forest Core (AMRAP – Rounds and Reps)

30min AMRAP

500m row

400m run

30 weighted Sit ups 25/15

Notes/stimulus

***one of our classics with a slight twist.

**You want to keep the row and the run at a consistent pace. Row should be sub 2min and run should be 1:45 pace.

*move as quickly as possible on the weighted sit ups. They should not cost you too much.

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)

2 rounds

20 Mt. Climbers

10 upward downward dog

10 Scorpions

10 Prone int/ext rotations

Then

2 rounds

5 Snatch high pulls

5 muscle snatch

5 Power Snatch

5 Kip swings

10 Drop squats

Captured (AMRAP – Reps)

2 rounds

5 Snatch high pulls

5 muscle snatch

5 Power Snatch

5 Kip swings

10 Drop squats

“Get Away”

1min max

•P. Snatches 135/95

5min amrap

Cindy

5 Pull ups

10 Push ups

15 air squats

~2min rest~

5min amrap

Cindy

5 Pull ups

10 Push ups

15 air squats

1min max

•P. Snatches 135/95

~2min rest~

1min max

•P. Snatches 135/95

5min amrap

Cindy

5 Pull ups

10 Push ups

15 air squats

Notes/stimulus

***This one is a Fire Breather!!! Keep your cool on the first set of snatches. Quick singles will help you keep your heart rate down. Tap n go can spike it up right off the jump.

**Keep it moving on Cindy. Toughest part will be the push ups so break them up early

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

111323 (Checkmark)

4 rounds

1min Amrap

A) 15sec max cals

Remaining time

•Squat jumps

1min rest

1min Amrap

B) 15sec max cals

Remaining time

•Burpees

1min rest

1min Amrap

C) 15sec max cals

Remaining time

•v-Ups

1min rest

1min Amrap

D) 15sec max cals

Remaining time

•push ups

1min rest

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

5-7 min

Joint capsule warm up

Then

2 rounds

3/3/3 cal bike upper-lower-full

20 hollow rocks

15 Superman’s

5/5/5 good mornings

Then

30sec each

•deadlifts

•high pulls

•muscle cleans

•P. Cleans

Rhino Pt. 1 (AMRAP – Rounds and Reps)

10min amrap

5 Deadlifts 225/155

10 Bar hopping Burpees

15 Cal Bike

~3min Rest~

Rhino pt. 2 (AMRAP – Rounds and Reps)

10min amrap

6 Cal Bike

9 P. Cleans 135/95

12 HSPU

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

111223 (Time)

7 Rounds

200m run

20 lunges

18 KBS 24/16

15 H.R. 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

111123 (Time)

Teams of 2

4 rounds

30 Front rack Lunges 95/65

30 Bar facing Burpees

30 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

20

calf raises

20 toe raises

5/5 ATG split squats

Then

2 rounds

10/10 t stands

10 bottom of the burpee

10 top of the burpee

30sec each

•clean high pulls

•muscle cleans

•P. Cleans

•push press

•P. Clean Jerks

On Tilt (AMRAP – Reps)

20min amrap

200m run

Max P. cleans 135/95 (touch n go)

200m run

Max unbroken T2B

200m run

Max unbroken S2OH

Notes/stimulus

*** this one is a tough one to gauge. On all attempts you want to stay just below that redline or max effort. Use the run as your break to maximize a recovery to keep your sets consistent

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

110923 (Checkmark)

-50 cal bike

50 h.r. push ups

50 BB front squats

-40 cal bike

40 burpees

40 BB strict press

-30 cal bike

30 burpee box jump

30 BB thrusters

Every 06:00 beginning at 0:00 perform:

400m run