Announcements

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

Reebok CrossFit Miami Beach – MB Conditioning

032524 (Time)

50 cal bike

45 wall balls

30 med ball sit ups

40 cal bike

35 DB step ups

30 med ball sit ups

30 cal bike

25 wall balls

30 med ball sit ups

20 cal bike

15 single arm devil press

30 med ball sit ups

Announcements

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

GOOD NEWS: We Reopen Tomorrow!

We’re delighted to announce that the gym is reopening tomorrow! Thank you for your patience and support during our temporary closure. Now, let’s get back to work and make those gains!

Sincerely,

Your RCFMB Fam

Reebok CrossFit Miami Beach – CrossFit

032524 (Time)

Teams of 2

50 P. Cleans 135/95

50 cal Bike

500m row

40 P. Cleans 155/105

40 cal Bike

1000m row

30 P. Cleans 185/125

30 cal Bike

1500m rows

Announcements

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

Reebok CrossFit Miami Beach – CrossFit

032324 (No Measure)

The Gym will be closed Saturday 3-23-24 due to the flooding in the gym caused by the severe weather.

We will be working hard to clear up all the water and disinfect the whole gym to reopen for Sunday.

We apologize for the short notice but your safety is our first concern.

Announcements

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

Reebok CrossFit Miami Beach – MB Conditioning

032224 (AMRAP – Reps)

4 rounds

2min on: 1min off

A) 18 wallballs

10 T2B

Remaining time max Dubz

B) 18 DB Cleans

3 wall Climbs

Remaining time max Dubz

Announcements

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

Reebok CrossFit Miami Beach – CrossFit

Hero Hopper Friday 032224 (Checkmark)

Cam

Willy Magee

Pep

Uncle David from Texas

Mahan

Ariya Gods lion

Papa

Announcements

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

Reebok CrossFit Miami Beach – MB Conditioning

032124 (Time)

800m run

5 rounds

10 Single arm devil Press

10 Pull ups/ring rows

10 DB Step ups

10 RKBS

800m run

Announcements

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

Reebok CrossFit Miami Beach – CrossFit

MFLH CARDIO Party 032024 (AMRAP – Reps)

10 Rounds

Every 4min

15 cal Machine

1min heavy farmers carry hold (AHAP)

A) max AbMat Sit ups

B) max H.R. Push Ups

*alternate between the 2

Announcements

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

Reebok CrossFit Miami Beach – MB Conditioning

032024 (Time)

:15sec cal bike sprint

:45 sec of

A) push ups

B) v-ups

C) air squats

1min rest

*continue until you have completed a total of 150/120 cals on the bike

Announcements

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

Reebok CrossFit Miami Beach – MB Conditioning

031924 (Time)

For time

3 Rounds

1000m row

50 lunges

35 KB SDHP

20 box jumps

Announcements

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

Warm up

20 calf raises

20 Toe raises

20 Jumping jacks

10/10 Bend and extend

20 Drop Squats

10 HS Kick Ups

Team Up (Time)

Teams of 2

4 Rounds

400m run (together)

30 Box jump overs 24/20

( one person holding a wall sit while work is performed )

20 Strict HSPU

( one person holding a H.S. Hold while work is performed )

10 Squat Cleans 155/105