Announcements

BOOK YOUR RECOVERY SESSION HERE

Looking to improve your recovery game?

We’ve partnered up with Movement is Life and Maribel Rojas!

Maribel Rojas is a Miami-based licensed massage therapist, Neuromuscular Therapist, and Certified Pediatric Massage Therapist. A CrossFit athlete since 2010 and a CrossFit coach since 2012, she is uniquely aware and interested in athletic massage and its benefits on the body.

Sessions are customized to the needs of the athlete and may range from 30min, 60min to 90min sessions right here at our gym! They could include soft tissue manipulation, guasha, cupping, myofascial release, neuromuscular therapy, etc.

Book your session today!

*UPCOMING SOCIAL, SAT 9/23*

RCFMB X Ani&Horacio

Pool Party at Kimpton Surfcomber Hotel

1717 Collins Ave, Miami Beach, FL 33139

1:00pm – 5:00pm

Family & Friends Welcome

Complimentary Bites

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

3 rounds

5 dive bombers

10 Scorpions

20 heel Drives

100m run

Protect ya Neck (Time)

5 rounds for time

10 Dips

20 Push ups

200m run

*** This wod is about consistency . Large sets can lead to muscle fatigue quickly breaking you down to small reps schemes. Break up your sets sooner rather than later. Use your run to flush out some of the lactic build up.

Announcements

BOOK YOUR RECOVERY SESSION HERE

Looking to improve your recovery game?

We’ve partnered up with Movement is Life and Maribel Rojas!

Maribel Rojas is a Miami-based licensed massage therapist, Neuromuscular Therapist, and Certified Pediatric Massage Therapist. A CrossFit athlete since 2010 and a CrossFit coach since 2012, she is uniquely aware and interested in athletic massage and its benefits on the body.

Sessions are customized to the needs of the athlete and may range from 30min, 60min to 90min sessions right here at our gym! They could include soft tissue manipulation, guasha, cupping, myofascial release, neuromuscular therapy, etc.

Book your session today!

*UPCOMING SOCIAL, SAT 9/23*

RCFMB X Ani&Horacio

Pool Party at Kimpton Surfcomber Hotel

1717 Collins Ave, Miami Beach, FL 33139

1:00pm – 5:00pm

Family & Friends Welcome

Complimentary Bites

Reebok CrossFit Miami Beach – MB Conditioning

091223 (Checkmark)

4 sets

5’ on 2’ off

400m run

30 wall balls

20 kbs

Remaining time max:

Double unders

Announcements

BOOK YOUR RECOVERY SESSION HERE

Looking to improve your recovery game?

We’ve partnered up with Movement is Life and Maribel Rojas!

Maribel Rojas is a Miami-based licensed massage therapist, Neuromuscular Therapist, and Certified Pediatric Massage Therapist. A CrossFit athlete since 2010 and a CrossFit coach since 2012, she is uniquely aware and interested in athletic massage and its benefits on the body.

Sessions are customized to the needs of the athlete and may range from 30min, 60min to 90min sessions right here at our gym! They could include soft tissue manipulation, guasha, cupping, myofascial release, neuromuscular therapy, etc.

Book your session today!

*UPCOMING SOCIAL, SAT 9/23*

RCFMB X Ani&Horacio

Pool Party at Kimpton Surfcomber Hotel

1717 Collins Ave, Miami Beach, FL 33139

1:00pm – 5:00pm

Family & Friends Welcome

Complimentary Bites

Reebok CrossFit Miami Beach – MB Conditioning

091123 (Checkmark)

2 rounds

20/16 cal rower

30 plate G2OH

30 hollow rocks

20/16 cal ski

30 plate OH lunges

30 single leg t2b

20/16 cal bike

30 burpee to plate

30 sit ups

Announcements

BOOK YOUR RECOVERY SESSION HERE

Looking to improve your recovery game?

We’ve partnered up with Movement is Life and Maribel Rojas!

Maribel Rojas is a Miami-based licensed massage therapist, Neuromuscular Therapist, and Certified Pediatric Massage Therapist. A CrossFit athlete since 2010 and a CrossFit coach since 2012, she is uniquely aware and interested in athletic massage and its benefits on the body.

Sessions are customized to the needs of the athlete and may range from 30min, 60min to 90min sessions right here at our gym! They could include soft tissue manipulation, guasha, cupping, myofascial release, neuromuscular therapy, etc.

Book your session today!

*UPCOMING SOCIAL, SAT 9/23*

RCFMB X Ani&Horacio

Pool Party at Kimpton Surfcomber Hotel

1717 Collins Ave, Miami Beach, FL 33139

1:00pm – 5:00pm

Family & Friends Welcome

Complimentary Bites

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

Warm up:

2 Rounds

10/10 T-stands

20 hollow rocks

20 knee rotations

15 Superman’s

Deadlift (1×8 @ 70%)

Deadlift (1×4 @ 85%)

Deadlift (1×8 @ 70%)

Metcon (AMRAP – Rounds and Reps)

12min ladder

2-4-6-8-10-12-14-16…

S2OH 115/85

*after each set

20 lunges

5 Burpees

notes/stimulus

*** Keep the pace consistent!!! Don’t get caught in the early sets. There quick and can lull you in a sense of confidence .

**The deeper you get into the work out the harder it gets. So find a pace you can keep and approach the bar with unbroken sets for as long as possible.

*keep in mind your legs will get heavier the further you get.

Announcements

BOOK YOUR RECOVERY SESSION HERE

Looking to improve your recovery game?

We’ve partnered up with Movement is Life and Maribel Rojas!

Maribel Rojas is a Miami-based licensed massage therapist, Neuromuscular Therapist, and Certified Pediatric Massage Therapist. A CrossFit athlete since 2010 and a CrossFit coach since 2012, she is uniquely aware and interested in athletic massage and its benefits on the body.

Sessions are customized to the needs of the athlete and may range from 30min, 60min to 90min sessions right here at our gym! They could include soft tissue manipulation, guasha, cupping, myofascial release, neuromuscular therapy, etc.

Book your session today!

*UPCOMING SOCIAL, SAT 9/23*

RCFMB X Ani&Horacio

Pool Party at Kimpton Surfcomber Hotel

1717 Collins Ave, Miami Beach, FL 33139

1:00pm – 5:00pm

Family & Friends Welcome

Complimentary Bites

Reebok CrossFit Miami Beach – CrossFit

090923 (Time)

Teams of 3

3 Rounds

60 cal Bike

50 FronT Squats 135/95

40 T2B

30 S2OH

20 Burpee Pull ups

Announcements

BOOK YOUR RECOVERY SESSION HERE

Looking to improve your recovery game?

We’ve partnered up with Movement is Life and Maribel Rojas!

Maribel Rojas is a Miami-based licensed massage therapist, Neuromuscular Therapist, and Certified Pediatric Massage Therapist. A CrossFit athlete since 2010 and a CrossFit coach since 2012, she is uniquely aware and interested in athletic massage and its benefits on the body.

Sessions are customized to the needs of the athlete and may range from 30min, 60min to 90min sessions right here at our gym! They could include soft tissue manipulation, guasha, cupping, myofascial release, neuromuscular therapy, etc.

Book your session today!

*UPCOMING SOCIAL, SAT 9/23*

RCFMB X Ani&Horacio

Pool Party at Kimpton Surfcomber Hotel

1717 Collins Ave, Miami Beach, FL 33139

1:00pm – 5:00pm

Family & Friends Welcome

Complimentary Bites

Reebok CrossFit Miami Beach – MB Conditioning

090823 (Time)

100 cal row
20 Burpee Box jumps
100 cal bike
30 Devil cleans
800m run
20 Burpee Box jumps

Announcements

BOOK YOUR RECOVERY SESSION HERE

Looking to improve your recovery game?

We’ve partnered up with Movement is Life and Maribel Rojas!

Maribel Rojas is a Miami-based licensed massage therapist, Neuromuscular Therapist, and Certified Pediatric Massage Therapist. A CrossFit athlete since 2010 and a CrossFit coach since 2012, she is uniquely aware and interested in athletic massage and its benefits on the body.

Sessions are customized to the needs of the athlete and may range from 30min, 60min to 90min sessions right here at our gym! They could include soft tissue manipulation, guasha, cupping, myofascial release, neuromuscular therapy, etc.

Book your session today!

*UPCOMING SOCIAL, SAT 9/23*

RCFMB X Ani&Horacio

Pool Party at Kimpton Surfcomber Hotel

1717 Collins Ave, Miami Beach, FL 33139

1:00pm – 5:00pm

Family & Friends Welcome

Complimentary Bites

Reebok CrossFit Miami Beach – MB Conditioning

090723 (Time)

Every 5min for 25min
400m run
20 Push ups
20 alt DB Snatches

Announcements

BOOK YOUR RECOVERY SESSION HERE

Looking to improve your recovery game?

We’ve partnered up with Movement is Life and Maribel Rojas!

Maribel Rojas is a Miami-based licensed massage therapist, Neuromuscular Therapist, and Certified Pediatric Massage Therapist. A CrossFit athlete since 2010 and a CrossFit coach since 2012, she is uniquely aware and interested in athletic massage and its benefits on the body.

Sessions are customized to the needs of the athlete and may range from 30min, 60min to 90min sessions right here at our gym! They could include soft tissue manipulation, guasha, cupping, myofascial release, neuromuscular therapy, etc.

Book your session today!

*UPCOMING SOCIAL, SAT 9/23*

RCFMB X Ani&Horacio

Pool Party at Kimpton Surfcomber Hotel

1717 Collins Ave, Miami Beach, FL 33139

1:00pm – 5:00pm

Family & Friends Welcome

Complimentary Bites

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

12min to complete
2 rounds
5/5 over and back (30”)
5 squat to sissy squat
10 drop squats

7 frontal raises
7 lat raises
7 bent over flys
7 upright rows
7 presses

S2OH (2 sets
2 push press + 1 jerk 72.5%)

any way push, jerk or Split

S2OH (2 sets
1 Push Press + 1 jerk 75%)

any way push, jerk or Split

Chevron (Time)

For time
20 Sq Cleans 95/65
30 Box jump overs 24/20
40 cal row
30 Box jump overs
20 Sq Cleans

Announcements

BOOK YOUR RECOVERY SESSION HERE

Looking to improve your recovery game?

We’ve partnered up with Movement is Life and Maribel Rojas!

Maribel Rojas is a Miami-based licensed massage therapist, Neuromuscular Therapist, and Certified Pediatric Massage Therapist. A CrossFit athlete since 2010 and a CrossFit coach since 2012, she is uniquely aware and interested in athletic massage and its benefits on the body.

Sessions are customized to the needs of the athlete and may range from 30min, 60min to 90min sessions right here at our gym! They could include soft tissue manipulation, guasha, cupping, myofascial release, neuromuscular therapy, etc.

Book your session today!

*UPCOMING SOCIAL, SAT 9/23*

RCFMB X Ani&Horacio

Pool Party at Kimpton Surfcomber Hotel

1717 Collins Ave, Miami Beach, FL 33139

1:00pm – 5:00pm

Family & Friends Welcome

Complimentary Bites

Reebok CrossFit Miami Beach – MB Conditioning

090623 (Checkmark)

4 sets
3min on:1min off
500m row
*remaining time max burpees

Rest 3min

10min amrap
15 wall balls
15 k2E

Announcements

BOOK YOUR RECOVERY SESSION HERE

Looking to improve your recovery game?

We’ve partnered up with Movement is Life and Maribel Rojas!

Maribel Rojas is a Miami-based licensed massage therapist, Neuromuscular Therapist, and Certified Pediatric Massage Therapist. A CrossFit athlete since 2010 and a CrossFit coach since 2012, she is uniquely aware and interested in athletic massage and its benefits on the body.

Sessions are customized to the needs of the athlete and may range from 30min, 60min to 90min sessions right here at our gym! They could include soft tissue manipulation, guasha, cupping, myofascial release, neuromuscular therapy, etc.

Book your session today!

*UPCOMING SOCIAL, SAT 9/23*

RCFMB X Ani&Horacio

Pool Party at Kimpton Surfcomber Hotel

1717 Collins Ave, Miami Beach, FL 33139

1:00pm – 5:00pm

Family & Friends Welcome

Complimentary Bites

Reebok CrossFit Miami Beach – CrossFit

Warm up 090623 (Checkmark)

2 rounds
20 calf raises
20 Toe Raises
5/5 ATG split squat (heel to toe)

Then
2 rounds
50 single unders
5 bottom of the burpee
5 top of the burpee

Rock wit it (AMRAP – Reps)

8 sets
2min On:1min off

Buy in:
200m run
10 Burpees
*remaining time max Dubz . Score is based on amount of Dubz.

***try and maintain that run at a 35-45sec pace.
** jump right into the burpees. A quick rest won’t make a difference.
* control your breathing on the Dubz and try to stay as relaxed as possible. If you don’t have Dubz this is a great wod to practice with.