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)

2 rounds

15 calf raises

15 Toe Raises

10 squat to sissy squat

100m run

15 hollow rocks

10 Superman’s

5 kip swings

100m run

Pure Life (Time)

2 rounds

400m run

50 wall balls

400m run

30 T2B

***First run should be fast. Push the pace. Every run after keep sub 2:00min. After every set of wallballs the first 100-200m are slow but if you leg then your stride it will help you cover more distance.

** wallballs are mental. With that being said go the distance on the first set so when you break and you’ve passed that half way point; it makes it easier to pick that ball back up. Try and keep these under 3 sets.

*Legs will be heavy on the T2B. Keep your kip tight on these. It will help with keeping you hands from ripping and allow you to burn through reps quicker.