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
***RESCHEDULED***
BEND & BARREL
Sat, 8/17 at 12:00p
Join us for our next Yoga Session & Guided Ice Baths!
Bring a Friend For FREE
-Please Use Outdoor Shower prior to Ice Bath
-Bring a Towel & Change of Clothes
-Bring a Yoga Mat
Reebok CrossFit Miami Beach – CrossFit
Warm up (Checkmark)
2 rounds
10/10 Bend and ext
10 upward downward dog
5/5 ATG Split Squat
5 cal bike sprint
Back Squat (Set 1: 3 reps @ 72%
Set 2: 2 reps @ 82%
Set 3:1 rep @ 92%
Set 4: 2 reps @ 87%
Set 5: 1 rep @ 95+%
)
Emom Mondays 081224 (AMRAP – Reps)
EMOMONDAY
EMOM × 16:00
Minute 1: 15/12 Calorie Echo Bike
Minute 2: 15 DB Push Press (50/35)
Minute 3: 30 Jumping Lunges
Minute 4: REST
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