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.