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.