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

082124 (Checkmark)

10min EMOM

:15sec max cal bike

:45sec max Burpees

I min rest

Rest 2min

10min amrap

5 Pull Ups

10 push ups

20 Lunges

Rest 2min

1min

Mad cal Bike

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)

2 Rounds

15 Good Mornings (5/5/5)

10 Scorpions

10 H.R. Push ups

5 Kip Swings

5 HS Kick Ups

Deadlift (3 sets:
Deadlift x 4 reps @ 82.5+%
For Completion)

Bench Press (3 sets:
Bench Press X 4 reps @ 82.5+%
For Completion)

Twinning Tuesday (Time)

4 rounds with a partner: (YGIG)

18 Kettlebell Deadlifts (2×70/53)

9 Bar Muscle Ups

9 Strict Handstand 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 – MB Conditioning

082024 (Time)

800m Run

50 DB Snatches

50 Sit Ups

800m run

50 RKBS

50 V-Ups

800m Run

50 HR Push Ups

50 hollow rocks

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)

2 Rounds

10/10 Bend and ext

5 inch worms

5 tempo squats (5sec Down,5sec hold,1sec up)

50 Jumping Jacks

Back Squat

4 sets of 7

@ 50-60%

EMOM Monday (AMRAP – Reps)

EMOMONDAY

EMOM × 16:00

Minute 1: 9 Front Squat 95/650

Minute 2: 12 Burpees Over Bar

Minute 3: 15/12 Calorie Ski ERG

Minute 4: 18 Stationary 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

081924 (Checkmark)

Every 6min for 24min

500m row buy in

A) 50 wall balls

B) 30 Burpee box jumps

After

5min of core

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

081824 (Time)

4 rounds

500m row

400m run

30 V-ups

20 Strict Press 45/35

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

***RESCHEDULED***

BEND & BARREL

Sat, 8/17 at 12:00p

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

081724 (Time)

Teams of 2

Follow the leader

20 rounds

7 Box Jump Overs 24/20

5 Front Squats 135/95

3 cal Bike

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

***RESCHEDULED***

BEND & BARREL

Sat, 8/17 at 12:00p

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)

2 rounds

30 Heel Drives

20 sit ups

10 Good Mornings

5 inch worms

100m run

Then

Barbell warm up

MFLH Complex 081624 (Weight)

Every 2:00 x 5 sets: (10:00)

Clean Lift Off

Clean High Pull

Power Clean

Start at 60% and build

No TNG. Reset between each piece

Rankel (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

6 Deadlifts (225/155 lb)

7 Burpee Pull-Ups

10 Kettlebell Swings (2/1.5 pood)

200 meter Run
In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010
To learn more about Rankel click here

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

***RESCHEDULED***

BEND & BARREL

Sat, 8/17 at 12:00p

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

081624 (Checkmark)

25’ EMOM

A- Max shuttle runs

B- Max push ups

C- Max DB squats

D- Max cal ski

E- 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

***RESCHEDULED***

BEND & BARREL

Sat, 8/17 at 12:00p

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)

2 rounds

15 Baby Makers

10 hollow rocks

10 Superman’s

5 Frog Thrusts

Then

Every 30sec for 2min

20 Jumping Jacks

5 Tuck Jumps

Box Squats 081524 (Weight)

Box Squats

3x @ 90%

2x @ 100%

3×1 @ 105%

MFLH 081524 (Time)

Work Rest

For time (4 intervals + 1:00 rests until all 50 snatches have been completed)

If 50 is not reached, your score is

12:00 + the reps you DID NOT COMPLETE

Example: 9 reps short of 50 would be a score of 12:09

2-2-2-3 minute intervals:

10 T2B

5 Burpees

15 Squat Jumps

Max DB Snatches (50/35)

*Perform until 50 Dumbbell

Snatches

*1:00 rest between each interval