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
10min to complete
2 rounds
5/5 over and back
10/10 Bend and extend
10 crab bridges
10 deadlifts
5 high pulls
5 muscle cleans
5 Jerks

Deadlift (1×10 @ 60%)

Deadlift (1×5 @ 75%)

Deadlift (1×10 @ 60%)

Lion (AMRAP – Rounds and Reps)

9min ladder
1-2-3-4-5-6-7….
Cleans and jerks 205/135
2-4-6-8-10-12…..
Burpee box jump overs 30”/24”

Notes/stimulus
***Heavy Stimulus!!! So set up and execution on the barbell will be important .
**First 3-4 sets are not a problem. As you get deeper into the ladder; the burpees box jump overs will take affect. Heart rate will increasingly get more difficult to slow down. So keep them 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 – MB Conditioning

082823 (Time)

1600m run

21-15-9

DB hang c&j
T2b
Push ups

1600m 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

082723 (Time)

800m run

50 RKBS 32/24
100 lunges
50 Pull ups/ ring rows

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 (Checkmark)

1min each
HS Kick ups
Heel drives
Mt. Climbers
Drop Squats

Then

Barbell break down
10 reps each
Clean pull
Clean Pull unders
Squat Cleans

Skill (Checkmark)

Skill:
8min
Free standing HS Holds w/ partner

6min
Head stand knee tucks 3×5

All star (Time)

7 rounds
200m run
10 Box Jumps
3 Sq. Cleans 185/125

Notes/Stimulus
*** You can Push the run and the Box Jumps. Run isn’t too long and the volume of box jumps per round is manageable.
** although the squats clean reps are minimal; they are moderately heavy. These should be quick singles as you won’t gain that much time going tap and go. Not to mention how your heart rate will spike once you do.

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

082523 (Time)

10 rounds
10 Push ups
10 ring rows
10 DB Step ups
100m 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

Skill/warm up (Checkmark)

8min skill
Turkish get ups

Warm up
2 sets
:30 sec kB arm bar w/ Left and right
5/5 Turkish get ups

S2OH (3 Push Press + 2 jerks

Set 1 @ 55%
Set 2 @ 60%
Set 3 @ 65%)

any way push, jerk or Split

Hands Down (AMRAP – Rounds and Reps)

9min amrap
30 Dubz
12 Pull Ups
3 Cleans Jerks 135/95

Notes/stimulus
*** this one is grippy. You may have to break up those pull ups around the 3-4 rounds.

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

082423 (Checkmark)

100 cal bike
50 DB Thrusters
50 weighted sit ups
50 cal bike
25 DB Thrusters
25 weighted sit ups

Every 3 min starting at :00 must perform
5 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!

FREE 5-MIN MANUAL THERAPY SESSIONS

TONIGHT (8/22) 4:00p-8:00pm

Reebok CrossFit Miami Beach

MEMBERS ONLY

No appt needed!

Reebok CrossFit Miami Beach – MB Conditioning

warm up (Checkmark)

2 Rounds
15 Elevated Calf Raises
15 Toe Raises
10/10 Bend end extend
50 Single unders

082323 (Checkmark)

Every 10 min for 30min

800m run
30 Russian KBS
20 Burpees over the KB
10 Goblet Squats

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!

FREE 5-MIN MANUAL THERAPY SESSIONS

TONIGHT (8/22) 4:00p-8:00pm

Reebok CrossFit Miami Beach

MEMBERS ONLY

No appt needed!

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

Warm up
8min
20 Banded Pull aparts
20 Banded good morning
20 Hollow rocks

Unmarked (AMRAP – Reps)

6 sets 1min each
•max cal ski
•max sit ups
•max cal row
•max DB Snatches 50/35
•rest

Notes/stimulus
***Jus keep moving!!! No min or max work requirement but you want to be between 60-75 reps a round. Big range of reps.
** Use your first round to figure out which movements you can push.

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 082223 (Checkmark)

Warm up:
8 min
10 Mt. Climbers
10/10 Figure 4 windshield wipers
10 sonics
10 scorpions
10 db Flys on medball

BB warm up
10 Clean High Pulls
10 Muscle Cleans
10 Power Cleans
*first 5 reps on coaches command

Battalion (Time)

5 round’s
400m run
30 air squats
20 Push ups
10 P. cleans 155/105

Notes/stimulus
***Keep your run uncomfortable. You can push it a little knowing you’re coming into body weight movements like squats and push ups.
** From the run you should be able to start your squats immediately. You should be taking a breath at the top of every squat. Break up your push ups as needed.
*P. Cleans should be quick singles. This will allow you to get your heart back to a lower state before the run.