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)

Every 30sec for 9min

•Toy Soldiers

•Vertical Jumps

•Scorpions

•Bottom of the Burpee

•Jumping Jacks

•Squat Jumps

Warm up (Checkmark)

Barbell work

7 reps each

•Clean High Pull

•Muscle Cleans

•Power Cleans

•Jerks

*First 3 reps on Coaches command

Clean and Jerk Max (AMRAP – Reps)

1min max rep : 90sec rest

Clean and Jerks

Set 1- 135/95lbs

Set 2- 155/105lbs

Set 3- 185/125lbs

Shrek (AMRAP – Rounds and Reps)

15min AMRAP

40 Lunges

15 Bar hopping Burpees

20 T2B

15 Bar hopping burpees

*alternate each round between forward and reverse lunges.

Notes/stimulus

***Keep a good pace on your lunges. No need to sprint. Should be able to perform every set unbroken.

** Hold on when it comes to the burpees. After lunges and T2B your legs and core will be taxed so just keep moving.

*Break up those toes to bar early. The burpees and T2B use the same core Muscles.