CrossFit – Mon, Aug 12

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