Announcements

BRING A FRIEND, EARN FREE MEMBERSHIP TIME

ATTN: All Clients can bring a friend to any class for FREE

-No fundamentals needed

-Limit 1 free class per friend

-Coaches will modify WOD as needed

HOW TO EARN FREE MEMBERSHIP TIME:

Step 1: Existing client brings a friend who signs up for 3mo, 6mo, & 1yr and gets a free month.

Step 2: Then, NEW CLIENT will get:
– Free shirt if 3mo or 6mo term
– OR 1 free month if 1 year term

If you have any questions, talk to any coach or email us at info@crossfiiamibeach.net.

Thank you for being a valued member of Reebok CrossFit Miami Beach. We look forward to welcoming your friends!

Your Coach,

Jason

Reebok CrossFit Miami Beach – CrossFit

Hero hopper Friday 070524 (Checkmark)

Hero Hopper Friday

Poitras

Northrup

Pikey

Buriak

Beana

Hammy

Tpt9000

Announcements

BRING A FRIEND, EARN FREE MEMBERSHIP TIME

ATTN: All Clients can bring a friend to any class for FREE

-No fundamentals needed

-Limit 1 free class per friend

-Coaches will modify WOD as needed

HOW TO EARN FREE MEMBERSHIP TIME:

Step 1: Existing client brings a friend who signs up for 3mo, 6mo, & 1yr and gets a free month.

Step 2: Then, NEW CLIENT will get:
– Free shirt if 3mo or 6mo term
– OR 1 free month if 1 year term

If you have any questions, talk to any coach or email us at info@crossfiiamibeach.net.

Thank you for being a valued member of Reebok CrossFit Miami Beach. We look forward to welcoming your friends!

Your Coach,

Jason

Reebok CrossFit Miami Beach – CrossFit

Team 1776 (Time)

For Time (in a Team of Three)
Kettlebell Swings (53/35 lb)
Box Jumps (24/20 in)
Air Squats
Push-Ups
Burpees
Pull-ups
Sit-Ups
Row (calories)
Double-Unders
Wall Balls (20/14 lb)
DB snatch (50/35lb)
Push Press (45/35 lb)
In a team of three, complete a total of 1776 reps of all movements, in any order. The only requirements are that the team not complete more than 200 reps of any one exercise, and each team member must complete at least 10 reps of each exercise.

Multiple partners may work at a time, but everyone must work together at the same exercise and move to the next one together.

Announcements

BRING A FRIEND, EARN FREE MEMBERSHIP TIME

ATTN: All Clients can bring a friend to any class for FREE

-No fundamentals needed

-Limit 1 free class per friend

-Coaches will modify WOD as needed

HOW TO EARN FREE MEMBERSHIP TIME:

Step 1: Existing client brings a friend who signs up for 3mo, 6mo, & 1yr and gets a free month.

Step 2: Then, NEW CLIENT will get:
– Free shirt if 3mo or 6mo term
– OR 1 free month if 1 year term

If you have any questions, talk to any coach or email us at info@crossfiiamibeach.net.

Thank you for being a valued member of Reebok CrossFit Miami Beach. We look forward to welcoming your friends!

Your Coach,

Jason

Reebok CrossFit Miami Beach – MB Conditioning

070324 (Checkmark)

50 kb goblet squat

40 H.R. push ups

30 box jumps

40 DB push press

50 cal bike

40 teepee push ups

30 box jumps

40 DB floor press

50 kb goblet squat

Every 3:30 starting at 0:00 complete:

4 wall walks

Announcements

BRING A FRIEND, EARN FREE MEMBERSHIP TIME

ATTN: All Clients can bring a friend to any class for FREE

-No fundamentals needed

-Limit 1 free class per friend

-Coaches will modify WOD as needed

HOW TO EARN FREE MEMBERSHIP TIME:

Step 1: Existing client brings a friend who signs up for 3mo, 6mo, & 1yr and gets a free month.

Step 2: Then, NEW CLIENT will get:
– Free shirt if 3mo or 6mo term
– OR 1 free month if 1 year term

If you have any questions, talk to any coach or email us at info@crossfiiamibeach.net.

Thank you for being a valued member of Reebok CrossFit Miami Beach. We look forward to welcoming your friends!

Your Coach,

Jason

Reebok CrossFit Miami Beach – CrossFit

MFLH Cardio Party079324 (AMRAP – Rounds and Reps)

40:00 AMRAP

10-15-20-25-etc

Calorie Ski ERG

Calorie Echo Bike

Calorie Row

NOTES: today’s cardio party should be a sustained effort for 40 minutes.

It should feel to be about a 70% effort to start and then about an 80% effort towards the end as you start to fatigue.

Announcements

BRING A FRIEND, EARN FREE MEMBERSHIP TIME

ATTN: All Clients can bring a friend to any class for FREE

-No fundamentals needed

-Limit 1 free class per friend

-Coaches will modify WOD as needed

HOW TO EARN FREE MEMBERSHIP TIME:

Step 1: Existing client brings a friend who signs up for 3mo, 6mo, & 1yr and gets a free month.

Step 2: Then, NEW CLIENT will get:
– Free shirt if 3mo or 6mo term
– OR 1 free month if 1 year term

If you have any questions, talk to any coach or email us at info@crossfiiamibeach.net.

Thank you for being a valued member of Reebok CrossFit Miami Beach. We look forward to welcoming your friends!

Your Coach,

Jason

Reebok CrossFit Miami Beach – MB Conditioning

070224 (Checkmark)

Every 10’ for 30’

500m row

400m run

30 cal bike

20 cal ski

Announcements

BRING A FRIEND, EARN FREE MEMBERSHIP TIME

ATTN: All Clients can bring a friend to any class for FREE

-No fundamentals needed

-Limit 1 free class per friend

-Coaches will modify WOD as needed

HOW TO EARN FREE MEMBERSHIP TIME:

Step 1: Existing client brings a friend who signs up for 3mo, 6mo, & 1yr and gets a free month.

Step 2: Then, NEW CLIENT will get:
– Free shirt if 3mo or 6mo term
– OR 1 free month if 1 year term

If you have any questions, talk to any coach or email us at info@crossfiiamibeach.net.

Thank you for being a valued member of Reebok CrossFit Miami Beach. We look forward to welcoming your friends!

Your Coach,

Jason

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

Warm up

8min amrap

30 Heel Drives

20 Hollow Rocks

10 Superman’s

5/5/5 Good Mornings

MFLH Super Set (Checkmark)

Supersets

Deadlifts

6×3

Box Jump

6×3

Deadlift

Bench Press

070224 (Time)

For time:

15 Strict HSPU

200m run

25 KBS 24/16

200m run

75 WallBalls 20/14

200m run

25 KBS

200m run

15 Strict HSPU

Announcements

BRING A FRIEND, EARN FREE MEMBERSHIP TIME

ATTN: All Clients can bring a friend to any class for FREE

-No fundamentals needed

-Limit 1 free class per friend

-Coaches will modify WOD as needed

HOW TO EARN FREE MEMBERSHIP TIME:

Step 1: Existing client brings a friend who signs up for 3mo, 6mo, & 1yr and gets a free month.

Step 2: Then, NEW CLIENT will get:
– Free shirt if 3mo or 6mo term
– OR 1 free month if 1 year term

If you have any questions, talk to any coach or email us at info@crossfiiamibeach.net.

Thank you for being a valued member of Reebok CrossFit Miami Beach. We look forward to welcoming your friends!

Your Coach,

Jason

Reebok CrossFit Miami Beach – MB Conditioning

070124 (Checkmark)

3 sets

0-2′: 15 t2b + 15 push ups

2-4′: 30 wall balls

4-6′: 30 kb swings

6-8′: 15 burpee pull ups

8-10′: 30 alt. dumbbell snatch

Announcements

BRING A FRIEND, EARN FREE MEMBERSHIP TIME

ATTN: All Clients can bring a friend to any class for FREE

-No fundamentals needed

-Limit 1 free class per friend

-Coaches will modify WOD as needed

HOW TO EARN FREE MEMBERSHIP TIME:

Step 1: Existing client brings a friend who signs up for 3mo, 6mo, & 1yr and gets a free month.

Step 2: Then, NEW CLIENT will get:
– Free shirt if 3mo or 6mo term
– OR 1 free month if 1 year term

If you have any questions, talk to any coach or email us at info@crossfiiamibeach.net.

Thank you for being a valued member of Reebok CrossFit Miami Beach. We look forward to welcoming your friends!

Your Coach,

Jason

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

General warm up

2 rounds

5/5 Bend and Ext

5 Baby Makers

10 Drop Squats

10 Banded Pull aparta

10 Banded Bent over rows

5 Kip swings

Barbell warm up

Clean Pulls

Front Squats

Clean Pull Unders

Squat cleans

Squat Clean (6 sets:
1-2 Squat Cleans (building)
10 Hollow Rocks
* the goal with the squat cleans is to build up to a weight that will be heavier than the load you will use in the second part of today’s conditioning.
)

MFLH 070124 (Time)

For time:

12 Squat Cleans (155/105)

36 Pull-Ups

12 Squat Cleans (155/105)

Rest 3:00

For time:

6 Squat Cleans (225/155)

18 Bar Muscle Ups

6 Squat Cleans (225/155)

NOTES: Today we have two sprint style chippers with rest in between each. For the first chipper, the load of the barbell should feel light to moderate allowing you to do touch and go reps. On the second chipper, the load should be considerably heavier, singles on the barbell for most. Don’t be surprised if the Pull-Ups and Bar Muscle-Up feel a bit more challenging coming off the squats cleans each time. Modify the Pull-Ups to jumping or assisted Pull-Ups, and the Bar Muscle-Up to jumping bar Muscle-Ups or Pull-Ups. We want to ride the line of keeping the foot on the gas but at the same time not blowing up on the gymnastics. Trust yourself and let’s see what you’ve got?