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)

6min amrap

10 sonics

10 scorpions

10 Mt Climbers

10 drop squats

Then

10 Clean Pulls

5 inch warms

10 Clean Pull Unders

5 inch worms

10 Squat Cleans

Grindin (AMRAP – Reps)

0-10min mark

:45sec max cal row

1:15sec rest

10-22min mark

Amrap

5 Sq. Cleans 205/135

35 Dubz

5 Wall Climbs

35 Dubz

22-25min mark

Max cal row

Notes/stimulus

*** Try and maintain the same stroke rate and cal per hour on each interval. All out sprints in each set will be hard to maintain.

**legs will be heavy going into the first set of squat cleans. Start with a slower pace and start picking it up as you loosen up. Wall climbs are tough but manageable. Probably the hardest part in this section.

*Hold on to what ever you can on the last row.