Announcements

REGISTER FOR THE 2024 OPEN

Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.

3 Weeks, 3 Workouts

February 29 – March 18

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

ATTENTION CLIENTS:

We regret to inform you that the outside lawn area will be temporarily closed until further notice due to safety concerns and emergency repairs.

Your safety is our top priority and we apologize for any inconvenience this may cause. We are working diligently to resolve the issue and will keep you updated on the progress.

The front entrance on Alton Rd will remain open as both entrance and exit.

Thank you for your understanding and cooperation!

Reebok CrossFit Miami Beach – MB Conditioning

031824 (Time)

2 rounds

6min to complete

800m run

10 to complete

40/30 cal bike

35 wall balls

30 Burpees

Announcements

REGISTER FOR THE 2024 OPEN

Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.

3 Weeks, 3 Workouts

February 29 – March 18

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

ATTENTION CLIENTS:

We regret to inform you that the outside lawn area will be temporarily closed until further notice due to safety concerns and emergency repairs.

Your safety is our top priority and we apologize for any inconvenience this may cause. We are working diligently to resolve the issue and will keep you updated on the progress.

The front entrance on Alton Rd will remain open as both entrance and exit.

Thank you for your understanding and cooperation!

Reebok CrossFit Miami Beach – CrossFit

MFLH Warm up (Checkmark)

2 sets:

3 Calorie sprint

6 Worlds Greatest (6 each side)*

8 goblet squats

10 H.R. Push ups

6min to complete

Barbell work

All on coaches command

•clean Pulls

•front squats

•Clean Pull Unders

•Squat Cleans

•Jerks

•Squat Clean and Jerks

Complex (Weight)

8min EMOM

2 Squat Clean and Jerks

@ 70-80%

MFLH 031824 (AMRAP – Reps)

EMOM 20:00

Minute 1: 18 Toes to Bar

Minute 2: 100m run

Minute 3: 10 DB Box Step Overs (50/35)

Minute 4: REST

NOTES: today’s EMOM is about buy accumulation on the toes to bar. It’s 18 reps per minute which combined with the dumbbell box step overs on minute number three, this will get grippy overtime. The goal here would be to keep the set as big as possible on the Toes to Bar, but more importantly, accumulating that volume of 18 each minute.

Announcements

REGISTER FOR THE 2024 OPEN

Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.

3 Weeks, 3 Workouts

February 29 – March 18

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

ATTENTION CLIENTS:

We regret to inform you that the outside lawn area will be temporarily closed until further notice due to safety concerns and emergency repairs.

Your safety is our top priority and we apologize for any inconvenience this may cause. We are working diligently to resolve the issue and will keep you updated on the progress.

The front entrance on Alton Rd will remain open as both entrance and exit.

Thank you for your understanding and cooperation!

Reebok CrossFit Miami Beach – CrossFit

031624 (Time)

Teams of 2

For Time

2 Rounds

50 cal bike

40 Bar Hopping Burpees

30 P. Cleans 155/105

20 Bar hopping burpees

Announcements

REGISTER FOR THE 2024 OPEN

Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.

3 Weeks, 3 Workouts

February 29 – March 18

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

031524 (Time)

500/400m row

50 h.r. push ups

50 v-ups

750/600m row

40 teepee push ups

50 hollow rocks

1000/800m row

30 floor press @50/35lbs

50 alt v-ups

Announcements

REGISTER FOR THE 2024 OPEN

Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.

3 Weeks, 3 Workouts

February 29 – March 18

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

CrossFit Games Open 24.3 Rx (Ages 16-54) (Time)

All for time:

5 rounds of:

10 thrusters, weight 1

10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:

7 thrusters, weight 2

7 bar muscle-ups

Time cap: 15 minutes

F: 65lb, 95lb

M: 95lb, 135lb
To learn more about CrossFit Games Open 24.3 Rx (Ages 16-54) click here

CrossFit Games Open 24.3 Scaled (Ages 16-54) (Time)

All for time:

5 rounds of:

10 thrusters, weight 1

10 jumping chest-to-bar

Rest 1 minute, then:

5 rounds of:

7 thrusters, weight 2

7 chin-over-bar pull-ups

Time cap: 15 minutes

F: 45lb, 65lb

M: 65lb, 95lb
To learn more about CrossFit Games Open 24.3 Scaled (Ages 16-54) click here

Announcements

REGISTER FOR THE 2024 OPEN

Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.

3 Weeks, 3 Workouts

February 29 – March 18

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

031424 (No Measure)

Every 4’ for 5 sets

200m run

20 db snatch

15 ring rows

Rest 2’

6’ EMOM

13/10 cal bike

Announcements

REGISTER FOR THE 2024 OPEN

Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.

3 Weeks, 3 Workouts

February 29 – March 18

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 x RCFMB (No Measure)

3 sets:

10 hollow rocks

10 Superman’s

5/5 ATG Split Squats

5 Tuck Jumps

5/5 Single Leg RDL

10 P. snatches

*rd 1 empty barbell, 2&3 add light loading (no more than 95/65)

Power Snatches for reps (AMRAP – Reps)

6min partner amrap

Power Snatch 135/95

MFLH 031424 (Time)

2 sets:

20 Toes to Bar

20 Shoulder to Overhead 95/65

400m run

– rest 3:00 –

Notes:

Target time each round should be about four minutes or faster.

In order to hit the target time, athletes should adjust the loading on the barbell to be able to complete the 20 reps unbroken each round.

The toes to bar should be completed in three or less sets each round.

Athletes should expect to push at moderate to hard pacing on the run going into a nice three minute rest.

Announcements

REGISTER FOR THE 2024 OPEN

Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.

3 Weeks, 3 Workouts

February 29 – March 18

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

031324 (Time)

7 rounds

5 devil press (2x DB)

10 t2b

15 box jump overs

Every 02:30 starting at 0:00

100m run

Announcements

REGISTER FOR THE 2024 OPEN

Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.

3 Weeks, 3 Workouts

February 29 – March 18

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 031324 (AMRAP – Reps)

EMOM × 32:00:

Minute 1: 14/10 Calorie Echo Bike

Minute 2: 15/12 Calorie Row

Minute 3: 14/10 Calorie Ski OR 200m Run

Minute 4: Rest

Notes:

Today’s cardio party is on the tougher side from an intensity standpoint.

Starting each interval off on the echo bike will leave athletes feeling fatigued going into the Row and then finally the ski or shuttle run.

The goal should be to push hard on the echo bike to get it done in about 45 seconds or even less to get a quick breather before heading into the next two movements.

Announcements

REGISTER FOR THE 2024 OPEN

Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.

3 Weeks, 3 Workouts

February 29 – March 18

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

031224 (Time)

21-15-9

Burpees

Russ. kbs

200m heavy farmers carry w/ 2x KB/DB

15-12-9

Goblet squats

Cal bike

200m heavy farmers carry

12-9-6

Burpee pull ups

Kb g2oh

200m heavy farmers carry