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!
Reebok CrossFit Miami Beach – CrossFit
Warm up (Checkmark)
2 rounds
30 Heel Driives
20 Mt. Climbers
10 Dive Bombers
100m run
Then
Barbell warm up
Bar Complex (Weight)
Every 1:30 minutes, for 15 minutes (10 sets of):
Hang P. Clean + P. Clean +
Jerk
Drop and reset between hang clean to clean reps.
Start at 60ish % and build every set based on quality.
Front Squat Nancy (Time)
5RFT:
400m Run
15 Front Squat (96/65)
Leave a Reply