CrossFit – Thu, Aug 15

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

15 Baby Makers

10 hollow rocks

10 Superman’s

5 Frog Thrusts

Then

Every 30sec for 2min

20 Jumping Jacks

5 Tuck Jumps

Box Squats 081524 (Weight)

Box Squats

3x @ 90%

2x @ 100%

3×1 @ 105%

MFLH 081524 (Time)

Work Rest

For time (4 intervals + 1:00 rests until all 50 snatches have been completed)

If 50 is not reached, your score is

12:00 + the reps you DID NOT COMPLETE

Example: 9 reps short of 50 would be a score of 12:09

2-2-2-3 minute intervals:

10 T2B

5 Burpees

15 Squat Jumps

Max DB Snatches (50/35)

*Perform until 50 Dumbbell

Snatches

*1:00 rest between each interval