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

***POSTPONED***

BEND & BARREL

Due to Tropical Storm Debbie

New Date TBD

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 – MB Conditioning

080624 (Checkmark)

Every 2min for 10min (0-10min)

200m run

2min rest

15min amrap (12min-27min)

30 Sit ups

30 RKBS

30 Box Jumps

Rest 2min

400m run AFAP

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

***POSTPONED***

BEND & BARREL

Due to Tropical Storm Debbie

New Date TBD

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 – MB Conditioning

080424 (Checkmark)

0-10min ladder

10-20-30-40-50

Air Squats

*250m row after every set

10-15min to complete

800m run

15–25min (10min ladder)

5-10-15-20-25-30

Burpees

*10/7 cal bike

25-30min to complete

800m 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

***POSTPONED***

BEND & BARREL

Due to Tropical Storm Debbie

New Date TBD

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)

Warm up

8min amrap

10 Calf raises

10 Toe raises

10 Baby makers

5/5 ATG Split squats

5 cal bike

Back Squat (4×4 @ 80%)

MFLH EMOMONDAYS (AMRAP – Reps)

EMOM x 16:00

Minute 1: 15/12 Calorie Echo Bike

Minute 2: 10 DB Push Press (50/35)

Minute 3: 20 Jumping Lunges

Minute 4: 10 Strict Pull-Ups/15 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

BEND & BARREL

Saturday, 8/3 (12-1p)

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 – MB Conditioning

080224 (Checkmark)

800/650m row

70 sit ups

60 step ups

50 ring rows

40 kbs

30 burpees

40 kbs

50 ring rows

60 step ups

70 sit ups

800/650m row

Beginning at 0:00 and every 03:30complete:

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

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

General warm up

6min EMOM

20 Jumping Jacks + 5 inchworms

20 Jumping Jacks + 5 Kip Swings

Then

Barbell warm up

MFLH COMPLEX (Weight)

Every 2:00 x 6 sets (12:00)

Hang Power Clean + Jerk

Sets 1-2:3+3

Sets 3-4:2+2

Sets 5-6: 1+1

Start around 50% and build to today’s heaviest set.

Complete all Hang Power Cleans then all Jerks

For Completion

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

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 – MB Conditioning

080124 (Checkmark)

Every 01:30 for 10 sets

15/12 cal bike

Rest 3’

3 rounds

200m kb farmers carry (HEAVY)

30 h.r. push ups

100m plate OH carry @45/35

40 lunges

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 – MB Conditioning

073124 (Checkmark)

Every 5’ for 30’

10 shuttle runs (50 ft)

20 plate g2oh @45/35

5 wall walks

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)

4 rounds 20sec each movement

Jumping Jacks

Mt. Climbers

Plank hold

Upward downward dog

MFLH Cardio Party 073124 (AMRAP – Reps)

EMOM × 36:00

MInute 1: 45s Row

Minute 2: 30sec Handstand Hold

Minute 3: 45s Echo Bike

Minute 4: 10 Strict Pull-Ups

Minute 5: 200m Run

Minute 6: 45s Front rack hold 135/95

NOTES: During todays Cardio EMOM, we should essentially be operating at 45 sec on, 15 sec off the entire time. Effort of the machines is up to the athlete, but the idea is to go as hard as you can perform the next movement in a timely manner.

Pace accordingly.

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 – MB Conditioning

073024 (Checkmark)

500/400m row

30 DB push press (2x DB)

30 box jump overs

1000/800m row

30 DB squats (2x DB)

30 teepee push ups

1500/1200m row

30 DB thrusters (2x DB)

30 box jump over

30 teepee push ups

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)

3 Rounds

30 Heel Drives

15 Good Mornings

10 HR Push Ups

MFLH Super set (6 Rounds for weight)

Superset

6 sets:

Deadlift & Bench Press Superset

Set 1-2: 5 reps @ 60%

Set 3-4: 3 reps @ 70%

Set 4-6: 1 rep @80%

Twinning Tuesday 073024 (Time)

4 rounds each with a partner:

50 Double-Unders

10 Hang Power Clean (135/95)

10 Bar Facing Burpees

Alternate full rounds with a your partner

NOTES: Todays partner wod will have athletes alternating FULL ROUNDS. Target time each round should be approximately 1:30 so you are going to need to move fast to be able to get it done. Loading on the barbell should be challenging but unbroken for at least 3 rounds.