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
Ready to Level Up?
We’re looking for dedicated athletes
who want to take their Olympic lifting and CrossFit skills to the next level!
Over a couple of weeks, we’ll be focusing on technique, strength, and explosiveness in a Small Group PT class.
Ready to PR? Click here to fill out this form for more info!
SATURDAY, 9/14 HYROX P’F”T EVENT
REGISTER HERE
9:00am – 1:00pm
930 Alton Rd, Miami Beach, FL 33139
FREE FOR MEMBERS
$15 for Drop Ins
The HYROX Physical Fitness Test (P’F”T) has been specifically designed to give you the perfect introduction into HYROX and measure where your HYROX fitness level is at.
THE PFT WORKOUT
1000m Run
50 Burpee Broad Jumps
100 Stationary Lunges (Fully Extended)
1000m Row
30 Push Up (Hand Release)
100 Wallballs (6kg male / 4 kg female)
MY PERFORMANCE
The HYROX PFT gives you a good indication of your level and for which division you should sign up to at the major HYROX event
15 – 25 minutes – HYROX PRO
25 – 35 minutes – HYROX Single
30 – 45 minutes – HYROX Doubles
Please note that there are no time caps or qualifications for HYROX, so feel free to sign up to any division that you feel comfortable with and we will support you to the finish line!
Reebok CrossFit Miami Beach – CrossFit
Warm up (Checkmark)
Warm up
2 round (6min to complete)
10 scorpions
10 prone int/ext rotation w/ weight
10 tipi HSPU
10 Mt. Climbers
10 squat jumps
Barbell
7 reps each
•snatch high pull
•muscle snatch
•power snatch
Back Squat (18min to find a heavy Single)
EMOMONDAY 072224 (AMRAP – Reps)
EMOM × 20:00
Minute 1: 16/13 Ski ERG
Minute 2: 12 Handstand Push-Ups (strict or kipping)
Minute 3: 8 Box Jump Overs (30/24)
Minute 4: 4 Snatch (155/105)
NOTES: Todays EMOM is going to test your shoulder stamina. The goal on the Ski ERG is to complete it in 50 seconds or less to transition to the wall for the Handstand Push-Ups to start on time. Choose a number of reps that allows you to complete the work in 1-2 sets. Although only 8 box jump overs, they are at a much higher height than what is normally prescribed so expect to feel a little gassed coming off the 8th rep going into the snatches. The weight on the snatches is a weight that should be able to be completed touch and go if needed, but single are okay.
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