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!

*UPCOMING SOCIAL, SAT 9/23*

RCFMB X Ani&Horacio

Pool Party at Kimpton Surfcomber Hotel

1717 Collins Ave, Miami Beach, FL 33139

1:00pm – 5:00pm

Family & Friends Welcome

Complimentary Bites

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

Warm up:

2 Rounds

10/10 T-stands

20 hollow rocks

20 knee rotations

15 Superman’s

Deadlift (1×8 @ 70%)

Deadlift (1×4 @ 85%)

Deadlift (1×8 @ 70%)

Metcon (AMRAP – Rounds and Reps)

12min ladder

2-4-6-8-10-12-14-16…

S2OH 115/85

*after each set

20 lunges

5 Burpees

notes/stimulus

*** Keep the pace consistent!!! Don’t get caught in the early sets. There quick and can lull you in a sense of confidence .

**The deeper you get into the work out the harder it gets. So find a pace you can keep and approach the bar with unbroken sets for as long as possible.

*keep in mind your legs will get heavier the further you get.