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!

Reebok CrossFit Miami Beach – MB Conditioning

101823 (Time)

800m run

100 step ups

80 Floor press

60 v-ups

40 DB Snatches

20 T2B

800m run

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!

Reebok CrossFit Miami Beach – CrossFit

warm up 101823 (Checkmark)

5min

shoulder Mobility

10min

Balance Game

then

10 Strict press

20 Heel Drives

30 Jumping jacks

10 Push Press

20 Heel Drives30 Jumping Jacks

Lift off (Time)

10 Push Press 135/95

10 H.R. Push Ups

10 Box Jump overs 24/20

20 Push Press 95/65

20 H.R. Push Ups

20 Box Jump overs 24/20

30 Push Press 75/55

30 H.R. Push Ups

30 Box Jump overs 24/20

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!

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

2 rounds

3/3/3 cal bike upper-lower-full

20 banded pull aparts

15 banded good mornings

10 Banded high Pulls

5 kip swings

Then

Every :30 for 2min

30 High Knees

3 Burpees

36 (Time)

Every 6min for 24min

18/15 cal bike

12 single en devil press to Lunge 50/35

6 Bar M.U.

Notes/stimulus

*** look to move fast on the bike. This is meant to be uncomfortable.

** stay smooth and consistent on the devil press to lunge. You will be fatigued at this point and this movement takes time. By far the most mental portion of the wod.

*try not to break up the M.U. more that 2-3 sets.

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!

Reebok CrossFit Miami Beach – MB Conditioning

101723 (Checkmark)

Every 7min for 28min

500m row

40 DB Lunges

30 Burpees

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!

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

6min amrap

10 sonics

10 scorpions

10 Mt Climbers

10 drop squats

Then

10 Clean Pulls

5 inch warms

10 Clean Pull Unders

5 inch worms

10 Squat Cleans

Grindin (AMRAP – Reps)

0-10min mark

:45sec max cal row

1:15sec rest

10-22min mark

Amrap

5 Sq. Cleans 205/135

35 Dubz

5 Wall Climbs

35 Dubz

22-25min mark

Max cal row

Notes/stimulus

*** Try and maintain the same stroke rate and cal per hour on each interval. All out sprints in each set will be hard to maintain.

**legs will be heavy going into the first set of squat cleans. Start with a slower pace and start picking it up as you loosen up. Wall climbs are tough but manageable. Probably the hardest part in this section.

*Hold on to what ever you can on the last row.

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!

Reebok CrossFit Miami Beach – CrossFit

101523 (Time)

1000m row

75 wallballs 20/14

50 H.R. Push ups

75 Russian KBS 24/16

1000m row

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!

Reebok CrossFit Miami Beach – CrossFit

101423 (AMRAP – Reps)

Teams of 2

20min Ladder

10-20-30-40-50….

cal Bike

S2OH 115/85

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!

Reebok CrossFit Miami Beach – MB Conditioning

101323 (Checkmark)

50 wall balls

40 floor press

30 t2b

-20 burpees to target

-500m row

40 wall balls

30 floor press

20 t2b

-20 burpees to target

-500m row

30 wall balls

20 floor press

10 t2b

-20 burpees to target

-500m row

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!

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

10 Min to complete

20 elevated calf raises

10/10 ATG split squats

100m run

20 Mt. Climbers

15 Drop squats

100m run

20 hollow rocks

15 Superman’s

100m run

then

barbell warm up

Wonder (Time)

5 rounds

400m run

10 T2B

5 Clusters 155/105

Notes/stimulus

*** Know your Pace the run. Good runners should be between 1:30-1:45 pace. But should keep it sun 2min.

** T2B are quick and should be unbroken. If you break; should be no more than 2 sets.

*Clusters are at a moderately heavy weight. Tap n Go is possible but will affect your run pace. Keep them to quick singles which will allow you to keep you run pace steady.

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!

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

2 rounds

10/10 halos

10 upright rows

10/10 single leg bridges

20 knee rotations

5/5 figure 4 rotations

Centian (Time)

3 rounds

20 Single arm Devil cleans 50/35

20Box jump overs 24/20

40 Lunges

Notes/stimulus

*** Keep a controlled pace on the devil Cleans. This movement takes time so moving quickly can cost energy.

** Box Jump over should be moving steady. On the final round pick up the pace.

* Lunges are are Grit work!! Aim to be unbroken.