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

Happy Thanksgiving from the CFMB Family!

Thanksgiving Schedule

Thursday Nov28: CLOSED

Friday Nov29: 9am, 10am , 11am

Saturday Nov30: 9am, 10am, 11am

Sunday Dec1: 9am, 10am, 11am

Reebok CrossFit Miami Beach – CrossFit

111724 (Time)

For Time

2 rounds

200m run

40 push ups

200m run

40 wallballs 20/14

200m run

40 V-ups

200m run

40 Alt DB Snatches 50/35

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

Happy Thanksgiving from the CFMB Family!

Thanksgiving Schedule

Thursday Nov28: CLOSED

Friday Nov29: 9am, 10am , 11am

Saturday Nov30: 9am, 10am, 11am

Sunday Dec1: 9am, 10am, 11am

Reebok CrossFit Miami Beach – CrossFit

111724 (Time)

For Time

2 rounds

200m run

40 push ups

200m run

40 wallballs 20/14

200m run

40 V-ups

200m run

40 Alt DB Snatches 50/35

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

111624 (Time)

20 rounds

Follow the leader

9 T2B

6 Cal Bike

3 Clusters 155/105

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

111624 (Time)

20 rounds

Follow the leader

9 T2B

6 Cal Bike

3 Clusters 155/105

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

111624 (Time)

20 rounds

Follow the leader

9 T2B

6 Cal Bike

3 Clusters 155/105

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

111624 (Time)

20 rounds

Follow the leader

9 T2B

6 Cal Bike

3 Clusters 155/105

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)

2 rounds

10/10 T-stands

10 Upward downward dog

5 Burpees

5 Snatch High Pulls

5 Muscle Snatches

5 P. Snatches

5 Burpees

Snatch Complex (Weight)

Every 90sec for 12min

•Snatch Deadlift

•Snatch High Pulls

•P. Snatch

*increase weight every 2 sets

111524 (AMRAP – Rounds and Reps)

15min

Ascending ladder

3-6-9-12-15-18-21….

•cals

•box Jumps

1-2-3-4-5-6-7…

•Snatches 135/85

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)

2 rounds

10/10 T-stands

10 Upward downward dog

5 Burpees

5 Snatch High Pulls

5 Muscle Snatches

5 P. Snatches

5 Burpees

Snatch Complex (Weight)

Every 90sec for 12min

•Snatch Deadlift

•Snatch High Pulls

•P. Snatch

*increase weight every 2 sets

111524 (AMRAP – Rounds and Reps)

15min

Ascending ladder

3-6-9-12-15-18-21….

•cals

•box Jumps

1-2-3-4-5-6-7…

•Snatches 135/85

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)

2 rounds

10/10 T-stands

10 Upward downward dog

5 Burpees

5 Snatch High Pulls

5 Muscle Snatches

5 P. Snatches

5 Burpees

Snatch Complex (Weight)

Every 90sec for 12min

•Snatch Deadlift

•Snatch High Pulls

•P. Snatch

*increase weight every 2 sets

111524 (AMRAP – Rounds and Reps)

15min

Ascending ladder

3-6-9-12-15-18-21….

•cals

•box Jumps

1-2-3-4-5-6-7…

•Snatches 135/85

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)

2 rounds

10/10 T-stands

10 Upward downward dog

5 Burpees

5 Snatch High Pulls

5 Muscle Snatches

5 P. Snatches

5 Burpees

Snatch Complex (Weight)

Every 90sec for 12min

•Snatch Deadlift

•Snatch High Pulls

•P. Snatch

*increase weight every 2 sets

111524 (AMRAP – Rounds and Reps)

15min

Ascending ladder

3-6-9-12-15-18-21….

•cals

•box Jumps

1-2-3-4-5-6-7…

•Snatches 135/85