Announcements

REGISTER FOR THE 2024 OPEN

Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.

3 Weeks, 3 Workouts

February 29 – March 18

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

Reebok CrossFit Miami Beach – MB Conditioning

031524 (Time)

500/400m row

50 h.r. push ups

50 v-ups

750/600m row

40 teepee push ups

50 hollow rocks

1000/800m row

30 floor press @50/35lbs

50 alt v-ups

Announcements

REGISTER FOR THE 2024 OPEN

Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.

3 Weeks, 3 Workouts

February 29 – March 18

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

Reebok CrossFit Miami Beach – CrossFit

MFLH x RCFMB (No Measure)

3 sets:

10 hollow rocks

10 Superman’s

5/5 ATG Split Squats

5 Tuck Jumps

5/5 Single Leg RDL

10 P. snatches

*rd 1 empty barbell, 2&3 add light loading (no more than 95/65)

Power Snatches for reps (AMRAP – Reps)

6min partner amrap

Power Snatch 135/95

MFLH 031424 (Time)

2 sets:

20 Toes to Bar

20 Shoulder to Overhead 95/65

400m run

– rest 3:00 –

Notes:

Target time each round should be about four minutes or faster.

In order to hit the target time, athletes should adjust the loading on the barbell to be able to complete the 20 reps unbroken each round.

The toes to bar should be completed in three or less sets each round.

Athletes should expect to push at moderate to hard pacing on the run going into a nice three minute rest.

Announcements

REGISTER FOR THE 2024 OPEN

Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.

3 Weeks, 3 Workouts

February 29 – March 18

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

Reebok CrossFit Miami Beach – MB Conditioning

031424 (No Measure)

Every 4’ for 5 sets

200m run

20 db snatch

15 ring rows

Rest 2’

6’ EMOM

13/10 cal bike

Announcements

REGISTER FOR THE 2024 OPEN

Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.

3 Weeks, 3 Workouts

February 29 – March 18

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

Reebok CrossFit Miami Beach – CrossFit

MFLH Cardio Party 031324 (AMRAP – Reps)

EMOM × 32:00:

Minute 1: 14/10 Calorie Echo Bike

Minute 2: 15/12 Calorie Row

Minute 3: 14/10 Calorie Ski OR 200m Run

Minute 4: Rest

Notes:

Today’s cardio party is on the tougher side from an intensity standpoint.

Starting each interval off on the echo bike will leave athletes feeling fatigued going into the Row and then finally the ski or shuttle run.

The goal should be to push hard on the echo bike to get it done in about 45 seconds or even less to get a quick breather before heading into the next two movements.

Announcements

REGISTER FOR THE 2024 OPEN

Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.

3 Weeks, 3 Workouts

February 29 – March 18

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

Reebok CrossFit Miami Beach – MB Conditioning

031324 (Time)

7 rounds

5 devil press (2x DB)

10 t2b

15 box jump overs

Every 02:30 starting at 0:00

100m run

Announcements

REGISTER FOR THE 2024 OPEN

Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.

3 Weeks, 3 Workouts

February 29 – March 18

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

Reebok CrossFit Miami Beach – CrossFit

MFLH Warm up (Checkmark)

2 rounds

25 Jumping jacks

5 inchworm to Push-Ups

5 side Deficit Reverse Lunge (standing on bumper)

10 Hollow Rocks

10 Box Step Ups

10 Scap Pull-ups

MFLH 031224 (Time)

Partner WOD

For time: (Split reps anyhow)

210 Double Unders

21 Bar Muscle Ups

70 DB Box Step Overs (50/35 to 24/20″)

150 Double Unders

15 Bar Muscle Ups

50 DB Box Step Overs (50/35 to 24/20″)

90 Double Unders

9 Bar Muscle Ups

30 DB Box Step Overs (50/35 to 24/20″)

Notes:

Today’s partner work out is a triplet with a descending rep scheme, and all of the work will be split as needed.

Double unders can be modified to single unders times two (410/300/180).

Bar muscle ups can be modified to either jumping bar muscle ups or any pull up variation of choice – chin over bar, chest to bar, Burpee pull up.

Dumbbell box step overs are to be completed with a pair of 50/35 pound pair of dumbbells.

Footwork plays a key factor in dumbbell box step overs so take the time before the work out to discuss the foot work techniques and efficiency.

Announcements

REGISTER FOR THE 2024 OPEN

Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.

3 Weeks, 3 Workouts

February 29 – March 18

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

Reebok CrossFit Miami Beach – MB Conditioning

031224 (Time)

21-15-9

Burpees

Russ. kbs

200m heavy farmers carry w/ 2x KB/DB

15-12-9

Goblet squats

Cal bike

200m heavy farmers carry

12-9-6

Burpee pull ups

Kb g2oh

200m heavy farmers carry

Announcements

REGISTER FOR THE 2024 OPEN

Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.

3 Weeks, 3 Workouts

February 29 – March 18

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

Reebok CrossFit Miami Beach – CrossFit

Warm up (AMRAP – Reps)

20/15 Calorie Machine

2 rounds

10 Worlds Greatest (10 each side) *

10 Kip swings

10 Med ball Clusters

Then

5 reps each on coaches command

Clean Pull

Front squat

Clean pull under

Squat clean

Cleans (Weight)

6min AMRAP (partner)

1 Squat Clean each

Increasing weights every set by 10lbs after every rep

Beginning at 135/95

MFLH 031124 (AMRAP – Reps)

EMOM 20:00

Minute 1: 15/12 Calorie Row

Minute 2: 1 Round of Cindy

Minute 3: 15 SDHP (75/55)

Minute 4: REST

Notes:

For today’s EMOM, with the rowing, the pull ups, and the snatches, this may get a bit grippy by the end.

Athletes should finish on the rower in under 50 seconds.

One round of Cindy consists of five pull-ups, 10 push-ups, and 15 air squats.

For the 15 SDHP at 75/55 lbs, 1 want to maintain as big a sets as possible. So whether that is completing 15 reps unbroken, or breaking it up into some thing like 10 and five, touch and go reps are the goal here in this conditioning piece.

With going into a rest minute, see if athletes can push for 15 unbroken reps every time.

From a logistical standpoint, have athletes start in groups at different stations, and have them rotate in order of how the workout is written.

For example, if an athlete starts on the jump rope, they will move to the rower next, and then to the barbell, etc..

Announcements

REGISTER FOR THE 2024 OPEN

Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.

3 Weeks, 3 Workouts

February 29 – March 18

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

Reebok CrossFit Miami Beach – MB Conditioning

031124 (No Measure)

Every 02:30 for 2 sets (5min)

400m run

Every 01:00 for 3 sets (3min)

200m run

Every 00:45 for 4 sets (3min)

100m sprint

Rest 3’

10’ amrap

10 db hang p.clean (2x db)

15 db s2oh (2x db)

20 db lunges

Announcements

REGISTER FOR THE 2024 OPEN

Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.

3 Weeks, 3 Workouts

February 29 – March 18

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

Reebok CrossFit Miami Beach – CrossFit

031024 (AMRAP – Rounds and Reps)

25min amrap

40 sit ups

30 lunges

20 cal bike

100m run