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

100323 (Checkmark)

100 sit ups

20 Burpee Box jumps

80 RKBS

20 burpee box jumps

60 DB snatches

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!

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

Warm up:

2 rounds

15 Sonics

10 Bent knee windshield wipers

10/10 T-stands

15 Russian KBS

Deadlift (16min to reach
3 rep max Deadlifts )

HighMark (AMRAP – Rounds and Reps)

14min amrap

100 Dubz

50 lunges

50 V-ups

Notes/stimulus

*** Big sets!!! You can eat up Big chunks of volume in this wod!!! body weight movements allow us to push the envelope a little bit further.

** Stay relaxed on the Dubz.. holding tension can lead to tripping and fatigue much quicker.

*Keep it moving on the lunges!!! Find the pace to keep it unbroken.

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

100223 (Checkmark)

5min max

cal row

5min amrap

cindy

5 Pull ups

10 Push ups

15 Air squats

5min max

cal bike

5min amrap

Cindy

5min to complete

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

093023 (Time)

Teams of 3

100 Cal Bike

60 Cleans 135/95

100 Box jumps 24/20

50 jerks

100 cal bike

40 Clean and jerks

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

092923 (Checkmark)

10 sets every :45

100m sprint

2’ rest

Every 3:30 for 5 sets

15/12 cal bike

8 burpee box jump overs

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

Metcon (Checkmark)

20 calf raises

20 Toe raises

50 skipping jump ropes

20 Mountain Climbers

10/10 ATG split squat

40 single unders

10 Scorpions

5 wall climbs

30 Dubz or attempts

10 BB Front squats

10 Barbell Push press

10 Barbell thrusters

Jamón (AMRAP – Rounds and Reps)

Teams of 2

18min YGIG

35 Dubz

10 Pull ups

7 thrusters 95/65

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)

Tabata

hollow rocks

crab bridges

dive bombers

heel drives

Push Jerk (2×2 @ 85%)

Push Jerk (2×1 @ 90%)

Kai (Time)

5 Rounds

10 Floor press135/95

10 ab roll outs

200m 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 – MB Conditioning

092723 (Checkmark)

5 rounds

10 cal rower

9 db thrusters (2X DB)

15 ring rows

9 burpees over the db

10 knee tucks on rower

9 db step ups 20# (2X DB)

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

K.I.M (Checkmark)

24min emom

•12-15 cal ski erg

•6-10 Strict HSPU

•10-15 cal bike

•15-20 weighted sit ups 35/25

•12-18 cal row

•18-22 RKBS 32/24

***Start the first set at the highest rep scheme. As you settle in you will have a better understanding of what reps you should be working with.

** This work out is manageable but not easy.

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 calf raises

10 Toe raises

10 Mt. Climbers

10 squat to sissy squats

then

2 rounds

10 Scorpions

5 Bottom of the burpee

5 Top of the burpee

Tough Luck (AMRAP – Rounds and Reps)

3 Rounds

6min amrap : 2min rest

20 Box Jump Overs 24/20

10 Squat cleans 155/105

20 bar hopping burpees

10 P. Cleans 155/105

*** This one is tough!!! Stay steady on the Box and Burpees. The volume is what it is. No need to burn through these.

**Stick with single’s on the bar. Though the weight isn’t too heavy;your heart rate will be through the roof. Tap and go will only spike it up higher.