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

10 Scorpions

5 dive bombers

10 H.R. Push ups

5 upwards downward dog

100m run

5 Kips swings

Bench Press (5×5
start the first weight at your last set of 10 from last weeks Bench.
)

Twinning Tuesday 092424 (Time)

YGIG

10 rounds total

8 cal Ski or 10 cal Row

4 M.U. Or 12 pull ups

(5 rounds each)

Then

30 P. Cleans 185/125

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 092324 (Checkmark)

2 rounds

20 Calf raises

20 Toe Raises

10/10 Bend and Ext

10 Superman’s

10 Hollow Rocks

5/5/5 Good mornings

Deadlift (3rm Deadlifts )

MFLH X RCFMB REMIX 092324 (AMRAP – Rounds and Reps)

15min Amrap

12 T2B

10 Burpee Box Jump overs

8 Thrusters 95/65

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 – MB Conditioning

092324 (Checkmark)

50 v-ups

40 kbs

30 t2b

20 burpees

10 wall walks

20 burpees

30 t2b

40 kbs

50 v-ups

Every 03:00 starting at 0:00

200m 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

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

092224 (Time)

1000m row

75 Lunges

50 KB SDHP 32/24

25 Triple V-Ups

50 KB SDHP 32/24

75 Lunges

1000m row

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

092224 (Time)

1000m row

75 Lunges

50 KB SDHP 32/24

25 Triple V-Ups

50 KB Triple V-Ups

75 Lunges

1000m row

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

092124 (Time)

Teams of 2

3 rounds

400m run Together

20 P. cleans 185/125

30 T2B

40 Bar facing Burpees

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!

RCFMB x Kush Clevelander Social

When: Friday, 9/20 (7pm-9pm)
Where: Kush at Clevelander Sports Bar, 1020 Ocean Dr, Miami Beach, FL 33139.

Who: Friends and family welcome! 21+ only

Drink specials and happy hour food menu for members and guests!

***7pm Class will be cancelled***

Reebok CrossFit Miami Beach – CrossFit

Warm up 092024 (Checkmark)

2 rounds

30 Heel Drives

20 Mt. Climbers

10 Inch worms

5 Snatch High Pulls

5 Muscle Snatch

5 Power Snatches

092024 (AMRAP – Reps)

Two sets

A)

AMRAP 3min

18/15 Cal Row

6 Wall Walks

Rest 2min

B)

AMRAP 3min

9 Power Snatches 135/95

6 Box Jump Step Down 24/20″

Rest 2min

C)

AMRAP 3min

10/8 Cal Echo

15 Wall Balls

Rest 2min

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!

RCFMB x Kush Clevelander Social

When: Friday, 9/20 (7pm-9pm)
Where: Kush at Clevelander Sports Bar, 1020 Ocean Dr, Miami Beach, FL 33139.

Who: Friends and family welcome! 21+ only

Drink specials and happy hour food menu for members and guests!

***7pm Class will be cancelled***

Reebok CrossFit Miami Beach – MB Conditioning

Conditioning 092024 (Time)

2 Rounds

800m run

40 Box Jumps

40 DB Lunges

40 Db Snatches

40 Ring Rows

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!

RCFMB x Kush Clevelander Social

When: Friday, 9/20 (7pm-9pm)
Where: Kush at Clevelander Sports Bar, 1020 Ocean Dr, Miami Beach, FL 33139.

Who: Friends and family welcome! 21+ only

Drink specials and happy hour food menu for members and guests!

***7pm Class will be cancelled***

Reebok CrossFit Miami Beach – CrossFit

092024 (AMRAP – Reps)

Two sets

A)

AMRAP 3min

18/15 Cal Row

6 Wall Walks

Rest 2min

B)

AMRAP 3min

9 Power Snatches 135/95

6 Box Jump Step Down 24/20″

Rest 2min

C)

AMRAP 3min

10/8 Cal Echo

15 Wall Balls

Rest 2min

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!

RCFMB x Kush Clevelander Social

When: Friday, 9/20 (7pm-9pm)
Where: Kush at Clevelander Sports Bar, 1020 Ocean Dr, Miami Beach, FL 33139.

Who: Friends and family welcome! 21+ only

Drink specials and happy hour food menu for members and guests!

***7pm Class will be cancelled***

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

Every :30 for 9min

•Bend and ext Left

•Bend and ext Right

• Dive Bombers

•Air Squats

•Jumping Jacks

•Kip Swings

Bar Bell

•Clean Pulls

•Clean Pull Unders

•Squat Cleans

•Jerks

Complex (Weight)

15min to build to a heavy complex

1 Squat Clean

1 Front Squat

1 Jerk

091924 (AMRAP – Reps)

10min Emom

Max Front Squat 135/95

*Buy in every min

Min 1-3

3 MU/ 9 pull ups

Min 4-6

2 MU/6 pull ups

Min 6-10

1 MU/ 3 pull ups