Announcements
BRING A FRIEND, EARN FREE MEMBERSHIP TIME
ATTN: All Clients can bring a friend to any class for FREE
-No fundamentals needed
-Limit 1 free class per friend
-Coaches will modify WOD as needed
HOW TO EARN FREE MEMBERSHIP TIME:
Step 1: Existing client brings a friend who signs up for 3mo, 6mo, & 1yr and gets a free month.
Step 2: Then, NEW CLIENT will get:
– Free shirt if 3mo or 6mo term
– OR 1 free month if 1 year term
If you have any questions, talk to any coach or email us at info@crossfiiamibeach.net.
Thank you for being a valued member of Reebok CrossFit Miami Beach. We look forward to welcoming your friends!
Your Coach,
Jason
SATURDAY, 9/14 HYROX P’F”T EVENT
REGISTER HERE
9:00am – 1:00pm
930 Alton Rd, Miami Beach, FL 33139
FREE FOR MEMBERS
$15 for Drop Ins
The HYROX Physical Fitness Test (P’F”T) has been specifically designed to give you the perfect introduction into HYROX and measure where your HYROX fitness level is at.
THE PFT WORKOUT
1000m Run (outdoor or treadmill at 2% incline)
50 Burpee Broad Jumps (90 cm)
100 Stationary Lunges (Fully Extended)
1000m Row
30 Push Up (Hand Release)
100 Wallballs (6kg male / 4 kg female)
MY PERFORMANCE
The HYROX PFT gives you a good indication of your level and for which division you should sign up to at the major HYROX event
15 – 25 minutes – HYROX PRO
25 – 35 minutes – HYROX Single
30 – 45 minutes – HYROX Doubles
Please note that there are no time caps or qualifications for HYROX, so feel free to sign up to any division that you feel comfortable with and we will support you to the finish line!
Reebok CrossFit Miami Beach – CrossFit
MFLH 090624 (AMRAP – Reps)
At 0:00
3 Rounds
15 Pull Ups
9 Dumbbell Front Squats 95/65
At 8:00
3 Rounds
15 Toes to bar
9 Dumbbell Push Press 95/65
At 16:00
3 Rounds
15 Chest to bar Pull Ups
9 Dumbbell Thrusters 95/65
Total working times combined = score
Warm up (Checkmark)
3 rounds
10 Baby Makers
5 Dive bombers
5 Front Squats
5 Push Press
5 Thrusters
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