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
Reebok CrossFit Miami Beach – CrossFit
Warm up (Checkmark)
2 Rounds
10/10 Bend and ext
5 inch worms
5 tempo squats (5sec Down,5sec hold,1sec up)
50 Jumping Jacks
Back Squat
4 sets of 7
@ 50-60%
EMOM Monday (AMRAP – Reps)
EMOMONDAY
EMOM × 16:00
Minute 1: 9 Front Squat 95/650
Minute 2: 12 Burpees Over Bar
Minute 3: 15/12 Calorie Ski ERG
Minute 4: 18 Stationary Lunges
Leave a Reply