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
2 rounds
20 Mountain climbers
5/5 figure 4 rotations
10 Crab Bridges
5 Glute ham raises ( Nordic curl)

Skill (Checkmark)

Skill wod
10min
:30sec m.u. Transition
:30sec cal bike

Deadlift (1×10 @ 55%)

Deadlift (1×5 @ 70%)

Deadlift (1×10 @ 55%)

Trenches (AMRAP – Rounds and Reps)

9min amrap
9 Thrusters 95/65
7 bar facing burpees
5 cal bike

Notes/stimulus
**** This one is tough. Embrace the suck!!!
*** Hold on to all 9 reps of thrusters unbroken. Take 5-10sec to take a breath to slow your heart rate before picking the bar up.
**just keep moving on those burpees. Stay smooth and steady
*5 Cal bike isn’t a lot. Put your head down and go.