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!

SATURDAY, 9/14 HYROX P’F”T EVENT

REGISTER HERE

9:00am – 1:00pm

930 Alton Rd, Miami Beach, FL 33139

FREE FOR MEMBERS

$15 for Drop Ins

The HYROX Physical Fitness Test (P’F”T) has been specifically designed to give you the perfect introduction into HYROX and measure where your HYROX fitness level is at.

THE PFT WORKOUT

1000m Run

50 Burpee Broad Jumps

100 Stationary Lunges (Fully Extended)

1000m Row

30 Push Up (Hand Release)

100 Wallballs (6kg male / 4 kg female)

MY PERFORMANCE

The HYROX PFT gives you a good indication of your level and for which division you should sign up to at the major HYROX event

15 – 25 minutes – HYROX PRO

25 – 35 minutes – HYROX Single

30 – 45 minutes – HYROX Doubles

Please note that there are no time caps or qualifications for HYROX, so feel free to sign up to any division that you feel comfortable with and we will support you to the finish line!

Reebok CrossFit Miami Beach – CrossFit

091424 (Checkmark)

Every 9’ for 36’

400m run

30 cal bike

20 cal rower

10 cal ski erg

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!

SATURDAY, 9/14 HYROX P’F”T EVENT

REGISTER HERE

9:00am – 1:00pm

930 Alton Rd, Miami Beach, FL 33139

FREE FOR MEMBERS

$15 for Drop Ins

The HYROX Physical Fitness Test (P’F”T) has been specifically designed to give you the perfect introduction into HYROX and measure where your HYROX fitness level is at.

THE PFT WORKOUT

1000m Run

50 Burpee Broad Jumps

100 Stationary Lunges (Fully Extended)

1000m Row

30 Push Up (Hand Release)

100 Wallballs (6kg male / 4 kg female)

MY PERFORMANCE

The HYROX PFT gives you a good indication of your level and for which division you should sign up to at the major HYROX event

15 – 25 minutes – HYROX PRO

25 – 35 minutes – HYROX Single

30 – 45 minutes – HYROX Doubles

Please note that there are no time caps or qualifications for HYROX, so feel free to sign up to any division that you feel comfortable with and we will support you to the finish line!

Reebok CrossFit Miami Beach – CrossFit

THE PFT WORKOUT (Time)

1000m Run

50 Burpee Broad Jumps

100 Stationary Lunges (Fully Extended)

1000m Row

30 Push Up (Hand Release)

100 Wallballs (6kg male / 4 kg female)

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!

SATURDAY, 9/14 HYROX P’F”T EVENT

REGISTER HERE

9:00am – 1:00pm

930 Alton Rd, Miami Beach, FL 33139

FREE FOR MEMBERS

$15 for Drop Ins

The HYROX Physical Fitness Test (P’F”T) has been specifically designed to give you the perfect introduction into HYROX and measure where your HYROX fitness level is at.

THE PFT WORKOUT

1000m Run

50 Burpee Broad Jumps

100 Stationary Lunges (Fully Extended)

1000m Row

30 Push Up (Hand Release)

100 Wallballs (6kg male / 4 kg female)

MY PERFORMANCE

The HYROX PFT gives you a good indication of your level and for which division you should sign up to at the major HYROX event

15 – 25 minutes – HYROX PRO

25 – 35 minutes – HYROX Single

30 – 45 minutes – HYROX Doubles

Please note that there are no time caps or qualifications for HYROX, so feel free to sign up to any division that you feel comfortable with and we will support you to the finish line!

Reebok CrossFit Miami Beach – MB Conditioning

091324 (Checkmark)

Every 9’ for 36’

400m run

30 cal bike

20 cal rower

10 cal ski erg

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!

SATURDAY, 9/14 HYROX P’F”T EVENT

REGISTER HERE

9:00am – 1:00pm

930 Alton Rd, Miami Beach, FL 33139

FREE FOR MEMBERS

$15 for Drop Ins

The HYROX Physical Fitness Test (P’F”T) has been specifically designed to give you the perfect introduction into HYROX and measure where your HYROX fitness level is at.

THE PFT WORKOUT

1000m Run

50 Burpee Broad Jumps

100 Stationary Lunges (Fully Extended)

1000m Row

30 Push Up (Hand Release)

100 Wallballs (6kg male / 4 kg female)

MY PERFORMANCE

The HYROX PFT gives you a good indication of your level and for which division you should sign up to at the major HYROX event

15 – 25 minutes – HYROX PRO

25 – 35 minutes – HYROX Single

30 – 45 minutes – HYROX Doubles

Please note that there are no time caps or qualifications for HYROX, so feel free to sign up to any division that you feel comfortable with and we will support you to the finish line!

Reebok CrossFit Miami Beach – CrossFit

Warm up (AMRAP – Reps)

8min amrap

10 90/90

5/5 figure 4 rotation

10 V-Ups

10 H.R. Push ups

10 Squat Jumps

Bench Press (5×10 increase weight every set)

MFLH x RCFMB 072524 (Time)

Every 2:30 x 6 sets:

10/7 Calorie Bike

14 DB Lunges 50/35

10 Toes to Bar

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!

SATURDAY, 9/14 HYROX P’F”T EVENT

REGISTER HERE

9:00am – 1:00pm

930 Alton Rd, Miami Beach, FL 33139

FREE FOR MEMBERS

$15 for Drop Ins

The HYROX Physical Fitness Test (P’F”T) has been specifically designed to give you the perfect introduction into HYROX and measure where your HYROX fitness level is at.

THE PFT WORKOUT

1000m Run

50 Burpee Broad Jumps

100 Stationary Lunges (Fully Extended)

1000m Row

30 Push Up (Hand Release)

100 Wallballs (6kg male / 4 kg female)

MY PERFORMANCE

The HYROX PFT gives you a good indication of your level and for which division you should sign up to at the major HYROX event

15 – 25 minutes – HYROX PRO

25 – 35 minutes – HYROX Single

30 – 45 minutes – HYROX Doubles

Please note that there are no time caps or qualifications for HYROX, so feel free to sign up to any division that you feel comfortable with and we will support you to the finish line!

Reebok CrossFit Miami Beach – CrossFit

Warm uo (No Measure)

8min amrap

10 90/90

5/5 figure 4 rotation

10 V-Ups

10 Squat Jumps

MFLH x RCFMB 072524 (Time)

Every 2:30 x 6 sets:

10/7 Calorie Bike

14 DB Lunges 50/35

10 Toes to Bar

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!

SATURDAY, 9/14 HYROX P’F”T EVENT

REGISTER HERE

9:00am – 1:00pm

930 Alton Rd, Miami Beach, FL 33139

FREE FOR MEMBERS

$15 for Drop Ins

The HYROX Physical Fitness Test (P’F”T) has been specifically designed to give you the perfect introduction into HYROX and measure where your HYROX fitness level is at.

THE PFT WORKOUT

1000m Run

50 Burpee Broad Jumps

100 Stationary Lunges (Fully Extended)

1000m Row

30 Push Up (Hand Release)

100 Wallballs (6kg male / 4 kg female)

MY PERFORMANCE

The HYROX PFT gives you a good indication of your level and for which division you should sign up to at the major HYROX event

15 – 25 minutes – HYROX PRO

25 – 35 minutes – HYROX Single

30 – 45 minutes – HYROX Doubles

Please note that there are no time caps or qualifications for HYROX, so feel free to sign up to any division that you feel comfortable with and we will support you to the finish line!

Reebok CrossFit Miami Beach – MB Conditioning

091224 (AMRAP – Reps)

30’ EMOM

A- 20 DB snatch

B- MAX shuttle runs

C- 15 t2b

D- MAX shuttle runs

C- rest

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!

SATURDAY, 9/14 HYROX P’F”T EVENT

REGISTER HERE

9:00am – 1:00pm

930 Alton Rd, Miami Beach, FL 33139

FREE FOR MEMBERS

$15 for Drop Ins

The HYROX Physical Fitness Test (P’F”T) has been specifically designed to give you the perfect introduction into HYROX and measure where your HYROX fitness level is at.

THE PFT WORKOUT

1000m Run

50 Burpee Broad Jumps

100 Stationary Lunges (Fully Extended)

1000m Row

30 Push Up (Hand Release)

100 Wallballs (6kg male / 4 kg female)

MY PERFORMANCE

The HYROX PFT gives you a good indication of your level and for which division you should sign up to at the major HYROX event

15 – 25 minutes – HYROX PRO

25 – 35 minutes – HYROX Single

30 – 45 minutes – HYROX Doubles

Please note that there are no time caps or qualifications for HYROX, so feel free to sign up to any division that you feel comfortable with and we will support you to the finish line!

Reebok CrossFit Miami Beach – CrossFit

Warm up (AMRAP – Reps)

2 rounds

30 Heel Drives

20 Shoulder taps

10 Scorpions

200m run

Cardio Party 072424 (Time)

Every 4min for 32min

200m run

15 cal row

10 Line 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!

SATURDAY, 9/14 HYROX P’F”T EVENT

REGISTER HERE

9:00am – 1:00pm

930 Alton Rd, Miami Beach, FL 33139

FREE FOR MEMBERS

$15 for Drop Ins

The HYROX Physical Fitness Test (P’F”T) has been specifically designed to give you the perfect introduction into HYROX and measure where your HYROX fitness level is at.

THE PFT WORKOUT

1000m Run

50 Burpee Broad Jumps

100 Stationary Lunges (Fully Extended)

1000m Row

30 Push Up (Hand Release)

100 Wallballs (6kg male / 4 kg female)

MY PERFORMANCE

The HYROX PFT gives you a good indication of your level and for which division you should sign up to at the major HYROX event

15 – 25 minutes – HYROX PRO

25 – 35 minutes – HYROX Single

30 – 45 minutes – HYROX Doubles

Please note that there are no time caps or qualifications for HYROX, so feel free to sign up to any division that you feel comfortable with and we will support you to the finish line!

Reebok CrossFit Miami Beach – CrossFit

View Public Whiteboard

Warm up (Checkmark)

7min to complete 3 rounds

5 Bottom of the burpee

5 Top of the Burpee

10 upright rows

15 Good mornings 5/5/5

Deadlift (5 sets:
Deadlift x 4 reps @ 75-80%)

Twinning Tuesday 072324 (Time)

Team of 2:

Complete 300 Calories on any machine

1 partner is working on the machine

1 partner completes a round of 5

P. Cleans 185/125 + 10 H.R. Push Ups

*once the partner completes the cleans + bench, continue switching until 300 calories are completed

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!

SATURDAY, 9/14 HYROX P’F”T EVENT

REGISTER HERE

9:00am – 1:00pm

930 Alton Rd, Miami Beach, FL 33139

FREE FOR MEMBERS

$15 for Drop Ins

The HYROX Physical Fitness Test (P’F”T) has been specifically designed to give you the perfect introduction into HYROX and measure where your HYROX fitness level is at.

THE PFT WORKOUT

1000m Run

50 Burpee Broad Jumps

100 Stationary Lunges (Fully Extended)

1000m Row

30 Push Up (Hand Release)

100 Wallballs (6kg male / 4 kg female)

MY PERFORMANCE

The HYROX PFT gives you a good indication of your level and for which division you should sign up to at the major HYROX event

15 – 25 minutes – HYROX PRO

25 – 35 minutes – HYROX Single

30 – 45 minutes – HYROX Doubles

Please note that there are no time caps or qualifications for HYROX, so feel free to sign up to any division that you feel comfortable with and we will support you to the finish line!

Reebok CrossFit Miami Beach – MB Conditioning

091024 (Time)

50 wall balls

400m run

30 plate G2OH @45/25lbs

20 burpees to plate

1000m row

20 burpees to plate

30 plate G2OH

400m run

50 walls balls

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!

SATURDAY, 9/14 HYROX P’F”T EVENT

REGISTER HERE

9:00am – 1:00pm

930 Alton Rd, Miami Beach, FL 33139

FREE FOR MEMBERS

$15 for Drop Ins

The HYROX Physical Fitness Test (P’F”T) has been specifically designed to give you the perfect introduction into HYROX and measure where your HYROX fitness level is at.

THE PFT WORKOUT

1000m Run

50 Burpee Broad Jumps

100 Stationary Lunges (Fully Extended)

1000m Row

30 Push Up (Hand Release)

100 Wallballs (6kg male / 4 kg female)

MY PERFORMANCE

The HYROX PFT gives you a good indication of your level and for which division you should sign up to at the major HYROX event

15 – 25 minutes – HYROX PRO

25 – 35 minutes – HYROX Single

30 – 45 minutes – HYROX Doubles

Please note that there are no time caps or qualifications for HYROX, so feel free to sign up to any division that you feel comfortable with and we will support you to the finish line!

Reebok CrossFit Miami Beach – CrossFit

View Public Whiteboard

Warm up (Checkmark)

Warm up

2 round (6min to complete)

10 scorpions

10 prone int/ext rotation w/ weight

10 tipi HSPU

10 Mt. Climbers

10 squat jumps

Barbell

7 reps each

•snatch high pull

•muscle snatch

•power snatch

Back Squat (18min to find a heavy Single)

EMOMONDAY 072224 (AMRAP – Reps)

EMOM × 20:00

Minute 1: 16/13 Ski ERG

Minute 2: 12 Handstand Push-Ups (strict or kipping)

Minute 3: 8 Box Jump Overs (30/24)

Minute 4: 4 Snatch (155/105)

NOTES: Todays EMOM is going to test your shoulder stamina. The goal on the Ski ERG is to complete it in 50 seconds or less to transition to the wall for the Handstand Push-Ups to start on time. Choose a number of reps that allows you to complete the work in 1-2 sets. Although only 8 box jump overs, they are at a much higher height than what is normally prescribed so expect to feel a little gassed coming off the 8th rep going into the snatches. The weight on the snatches is a weight that should be able to be completed touch and go if needed, but single are okay.