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

Ready to Level Up?

We’re looking for dedicated athletes

who want to take their Olympic lifting and CrossFit skills to the next level!

Over a couple of weeks, we’ll be focusing on technique, strength, and explosiveness in a Small Group PT class.

Ready to PR? Click here to fill out this form for more info!

SATURDAY, 9/14 HYROX P’F”T EVENT

REGISTER HERE

9:00am – 1:00pm

930 Alton Rd, Miami Beach, FL 33139

FREE FOR MEMBERS

$15 for Drop Ins

The HYROX Physical Fitness Test (P’F”T) has been specifically designed to give you the perfect introduction into HYROX and measure where your HYROX fitness level is at.

THE PFT WORKOUT

1000m Run

50 Burpee Broad Jumps

100 Stationary Lunges (Fully Extended)

1000m Row

30 Push Up (Hand Release)

100 Wallballs (6kg male / 4 kg female)

MY PERFORMANCE

The HYROX PFT gives you a good indication of your level and for which division you should sign up to at the major HYROX event

15 – 25 minutes – HYROX PRO

25 – 35 minutes – HYROX Single

30 – 45 minutes – HYROX Doubles

Please note that there are no time caps or qualifications for HYROX, so feel free to sign up to any division that you feel comfortable with and we will support you to the finish line!

Reebok CrossFit Miami Beach – CrossFit

View Public Whiteboard

Warm up (Checkmark)

7min to complete 3 rounds

5 Bottom of the burpee

5 Top of the Burpee

10 upright rows

15 Good mornings 5/5/5

Deadlift (5 sets:
Deadlift x 4 reps @ 75-80%)

Twinning Tuesday 072324 (Time)

Team of 2:

Complete 300 Calories on any machine

1 partner is working on the machine

1 partner completes a round of 5

P. Cleans 185/125 + 10 H.R. Push Ups

*once the partner completes the cleans + bench, continue switching until 300 calories are completed

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

Ready to Level Up?

We’re looking for dedicated athletes

who want to take their Olympic lifting and CrossFit skills to the next level!

Over a couple of weeks, we’ll be focusing on technique, strength, and explosiveness in a Small Group PT class.

Ready to PR? Click here to fill out this form for more info!

SATURDAY, 9/14 HYROX P’F”T EVENT

REGISTER HERE

9:00am – 1:00pm

930 Alton Rd, Miami Beach, FL 33139

FREE FOR MEMBERS

$15 for Drop Ins

The HYROX Physical Fitness Test (P’F”T) has been specifically designed to give you the perfect introduction into HYROX and measure where your HYROX fitness level is at.

THE PFT WORKOUT

1000m Run

50 Burpee Broad Jumps

100 Stationary Lunges (Fully Extended)

1000m Row

30 Push Up (Hand Release)

100 Wallballs (6kg male / 4 kg female)

MY PERFORMANCE

The HYROX PFT gives you a good indication of your level and for which division you should sign up to at the major HYROX event

15 – 25 minutes – HYROX PRO

25 – 35 minutes – HYROX Single

30 – 45 minutes – HYROX Doubles

Please note that there are no time caps or qualifications for HYROX, so feel free to sign up to any division that you feel comfortable with and we will support you to the finish line!

Reebok CrossFit Miami Beach – MB Conditioning

090924 (Checkmark)

Every 1:30 for 10 sets

20 sec sprint bike

Rest 2’

12’ emom

A- 15 pull ups/ring rows

B- 15 kbs

C- 45” wall sit

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

Ready to Level Up?

We’re looking for dedicated athletes

who want to take their Olympic lifting and CrossFit skills to the next level!

Over a couple of weeks, we’ll be focusing on technique, strength, and explosiveness in a Small Group PT class.

Ready to PR? Click here to fill out this form for more info!

SATURDAY, 9/14 HYROX P’F”T EVENT

REGISTER HERE

9:00am – 1:00pm

930 Alton Rd, Miami Beach, FL 33139

FREE FOR MEMBERS

$15 for Drop Ins

The HYROX Physical Fitness Test (P’F”T) has been specifically designed to give you the perfect introduction into HYROX and measure where your HYROX fitness level is at.

THE PFT WORKOUT

1000m Run

50 Burpee Broad Jumps

100 Stationary Lunges (Fully Extended)

1000m Row

30 Push Up (Hand Release)

100 Wallballs (6kg male / 4 kg female)

MY PERFORMANCE

The HYROX PFT gives you a good indication of your level and for which division you should sign up to at the major HYROX event

15 – 25 minutes – HYROX PRO

25 – 35 minutes – HYROX Single

30 – 45 minutes – HYROX Doubles

Please note that there are no time caps or qualifications for HYROX, so feel free to sign up to any division that you feel comfortable with and we will support you to the finish line!

Reebok CrossFit Miami Beach – CrossFit

View Public Whiteboard

Warm up (Checkmark)

Warm up

2 round (6min to complete)

10 scorpions

10 prone int/ext rotation w/ weight

10 tipi HSPU

10 Mt. Climbers

10 squat jumps

Barbell

7 reps each

•snatch high pull

•muscle snatch

•power snatch

Back Squat (18min to find a heavy Single)

EMOMONDAY 072224 (AMRAP – Reps)

EMOM × 20:00

Minute 1: 16/13 Ski ERG

Minute 2: 12 Handstand Push-Ups (strict or kipping)

Minute 3: 8 Box Jump Overs (30/24)

Minute 4: 4 Snatch (155/105)

NOTES: Todays EMOM is going to test your shoulder stamina. The goal on the Ski ERG is to complete it in 50 seconds or less to transition to the wall for the Handstand Push-Ups to start on time. Choose a number of reps that allows you to complete the work in 1-2 sets. Although only 8 box jump overs, they are at a much higher height than what is normally prescribed so expect to feel a little gassed coming off the 8th rep going into the snatches. The weight on the snatches is a weight that should be able to be completed touch and go if needed, but single are okay.

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

SATURDAY, 9/14 HYROX P’F”T EVENT

REGISTER HERE

9:00am – 1:00pm

930 Alton Rd, Miami Beach, FL 33139

FREE FOR MEMBERS

$15 for Drop Ins

The HYROX Physical Fitness Test (P’F”T) has been specifically designed to give you the perfect introduction into HYROX and measure where your HYROX fitness level is at.

THE PFT WORKOUT

1000m Run (outdoor or treadmill at 2% incline)

50 Burpee Broad Jumps (90 cm)

100 Stationary Lunges (Fully Extended)

1000m Row

30 Push Up (Hand Release)

100 Wallballs (6kg male / 4 kg female)

MY PERFORMANCE

The HYROX PFT gives you a good indication of your level and for which division you should sign up to at the major HYROX event

15 – 25 minutes – HYROX PRO

25 – 35 minutes – HYROX Single

30 – 45 minutes – HYROX Doubles

Please note that there are no time caps or qualifications for HYROX, so feel free to sign up to any division that you feel comfortable with and we will support you to the finish line!

Ready to Level Up?

We’re looking for 5 dedicated athletes

who want to take their Olympic lifting and CrossFit skills to the next level!

Over a couple of weeks, we’ll be focusing on technique, strength, and explosiveness in a Small Group PT class.

Ready to PR? Click here to fill out this form for more info!

Reebok CrossFit Miami Beach – CrossFit

090824 (AMRAP – Rounds and Reps)

Every 90 sec for 15min

200m run

rest 2min

15min amrap

30 Lunges

30 SDHP 24/16

30 V-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

SATURDAY, 9/14 HYROX P’F”T EVENT

REGISTER HERE

9:00am – 1:00pm

930 Alton Rd, Miami Beach, FL 33139

FREE FOR MEMBERS

$15 for Drop Ins

The HYROX Physical Fitness Test (P’F”T) has been specifically designed to give you the perfect introduction into HYROX and measure where your HYROX fitness level is at.

THE PFT WORKOUT

1000m Run (outdoor or treadmill at 2% incline)

50 Burpee Broad Jumps (90 cm)

100 Stationary Lunges (Fully Extended)

1000m Row

30 Push Up (Hand Release)

100 Wallballs (6kg male / 4 kg female)

MY PERFORMANCE

The HYROX PFT gives you a good indication of your level and for which division you should sign up to at the major HYROX event

15 – 25 minutes – HYROX PRO

25 – 35 minutes – HYROX Single

30 – 45 minutes – HYROX Doubles

Please note that there are no time caps or qualifications for HYROX, so feel free to sign up to any division that you feel comfortable with and we will support you to the finish line!

Ready to Level Up?

We’re looking for 5 dedicated athletes

who want to take their Olympic lifting and CrossFit skills to the next level!

Over a couple of weeks, we’ll be focusing on technique, strength, and explosiveness in a Small Group PT class.

Ready to PR? Click here to fill out this form for more info!

Reebok CrossFit Miami Beach – CrossFit

090724 (Time)

Teams of 2

40 Clean and Jerks 155/105

40 Bar hopping burpees

400m run

30 Clean and Jerks 185/125

30 Bar hopping burpees

400m run

20 Clean and Jerks 205/135

20 Bar hopping burpees

400m 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

SATURDAY, 9/14 HYROX P’F”T EVENT

REGISTER HERE

9:00am – 1:00pm

930 Alton Rd, Miami Beach, FL 33139

FREE FOR MEMBERS

$15 for Drop Ins

The HYROX Physical Fitness Test (P’F”T) has been specifically designed to give you the perfect introduction into HYROX and measure where your HYROX fitness level is at.

THE PFT WORKOUT

1000m Run (outdoor or treadmill at 2% incline)

50 Burpee Broad Jumps (90 cm)

100 Stationary Lunges (Fully Extended)

1000m Row

30 Push Up (Hand Release)

100 Wallballs (6kg male / 4 kg female)

MY PERFORMANCE

The HYROX PFT gives you a good indication of your level and for which division you should sign up to at the major HYROX event

15 – 25 minutes – HYROX PRO

25 – 35 minutes – HYROX Single

30 – 45 minutes – HYROX Doubles

Please note that there are no time caps or qualifications for HYROX, so feel free to sign up to any division that you feel comfortable with and we will support you to the finish line!

Reebok CrossFit Miami Beach – MB Conditioning

090624 (Time)

10 Rounds

200m run

14 Lunges

10 DB Snatches

6 Strict 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

SATURDAY, 9/14 HYROX P’F”T EVENT

REGISTER HERE

9:00am – 1:00pm

930 Alton Rd, Miami Beach, FL 33139

FREE FOR MEMBERS

$15 for Drop Ins

The HYROX Physical Fitness Test (P’F”T) has been specifically designed to give you the perfect introduction into HYROX and measure where your HYROX fitness level is at.

THE PFT WORKOUT

1000m Run (outdoor or treadmill at 2% incline)

50 Burpee Broad Jumps (90 cm)

100 Stationary Lunges (Fully Extended)

1000m Row

30 Push Up (Hand Release)

100 Wallballs (6kg male / 4 kg female)

MY PERFORMANCE

The HYROX PFT gives you a good indication of your level and for which division you should sign up to at the major HYROX event

15 – 25 minutes – HYROX PRO

25 – 35 minutes – HYROX Single

30 – 45 minutes – HYROX Doubles

Please note that there are no time caps or qualifications for HYROX, so feel free to sign up to any division that you feel comfortable with and we will support you to the finish line!

Reebok CrossFit Miami Beach – CrossFit

MFLH 090624 (AMRAP – Reps)

At 0:00

3 Rounds

15 Pull Ups

9 Dumbbell Front Squats 95/65

At 8:00

3 Rounds

15 Toes to bar

9 Dumbbell Push Press 95/65

At 16:00

3 Rounds

15 Chest to bar Pull Ups

9 Dumbbell Thrusters 95/65

Total working times combined = score

Warm up (Checkmark)

3 rounds

10 Baby Makers

5 Dive bombers

5 Front Squats

5 Push Press

5 Thrusters

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

SATURDAY, 9/14 HYROX P’F”T

REGISTER HERE

9:00am – 1:00pm

930 Alton Rd, Miami Beach, FL 33139

$15 for Non-Members

The HYROX Physical Fitness Test (P’F”T) has been specifically designed to give you the perfect introduction into HYROX and measure where your HYROX fitness level is at.

THE PFT WORKOUT

1000m Run (outdoor or treadmill at 2% incline)

50 Burpee Broad Jumps (90 cm)

100 Stationary Lunges (Fully Extended)

1000m Row

30 Push Up (Hand Release)

100 Wallballs (6kg male / 4 kg female)

MY PERFORMANCE

The HYROX PFT gives you a good indication of your level and for which division you should sign up to at the major HYROX event

15 – 25 minutes – HYROX PRO

25 – 35 minutes – HYROX Single

30 – 45 minutes – HYROX Doubles

Please note that there are no time caps or qualifications for HYROX, so feel free to sign up to any division that you feel comfortable with and we will support you to the finish line!

Reebok CrossFit Miami Beach – MB Conditioning

090224 (Time)

3 Rounds

1000m row

35 weighted sit ups

200m Farmers carry

20 Burpees