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

***POSTPONED***

BEND & BARREL

Due to Tropical Storm Debbie

New Date TBD

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 – MB Conditioning

080624 (Checkmark)

Every 2min for 10min (0-10min)

200m run

2min rest

15min amrap (12min-27min)

30 Sit ups

30 RKBS

30 Box Jumps

Rest 2min

400m run AFAP

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

***POSTPONED***

BEND & BARREL

Due to Tropical Storm Debbie

New Date TBD

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 – MB Conditioning

080424 (Checkmark)

0-10min ladder

10-20-30-40-50

Air Squats

*250m row after every set

10-15min to complete

800m run

15–25min (10min ladder)

5-10-15-20-25-30

Burpees

*10/7 cal bike

25-30min to complete

800m run

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

***POSTPONED***

BEND & BARREL

Due to Tropical Storm Debbie

New Date TBD

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)

Warm up

8min amrap

10 Calf raises

10 Toe raises

10 Baby makers

5/5 ATG Split squats

5 cal bike

Back Squat (4×4 @ 80%)

MFLH EMOMONDAYS (AMRAP – Reps)

EMOM x 16:00

Minute 1: 15/12 Calorie Echo Bike

Minute 2: 10 DB Push Press (50/35)

Minute 3: 20 Jumping Lunges

Minute 4: 10 Strict Pull-Ups/15 Ring rows

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

BEND & BARREL

Saturday, 8/3 (12-1p)

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 – MB Conditioning

080224 (Checkmark)

800/650m row

70 sit ups

60 step ups

50 ring rows

40 kbs

30 burpees

40 kbs

50 ring rows

60 step ups

70 sit ups

800/650m row

Beginning at 0:00 and every 03:30complete:

200m run

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

6min EMOM

20 Jumping Jacks + 5 inchworms

20 Jumping Jacks + 5 Kip Swings

Then

Barbell warm up

MFLH COMPLEX (Weight)

Every 2:00 x 6 sets (12:00)

Hang Power Clean + Jerk

Sets 1-2:3+3

Sets 3-4:2+2

Sets 5-6: 1+1

Start around 50% and build to today’s heaviest set.

Complete all Hang Power Cleans then all Jerks

For Completion

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

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

080124 (Checkmark)

Every 01:30 for 10 sets

15/12 cal bike

Rest 3’

3 rounds

200m kb farmers carry (HEAVY)

30 h.r. push ups

100m plate OH carry @45/35

40 lunges