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)

2 Rounds

10 Banded Pull Aparts

10 Banded High Pull

10 BandedBent Over Rows

10 Banded Presses

10 Squat to Sissy Squat

Then

Barbell Warm up

7 Reps each

Hang Snatch High Pulls

Hang Muscle Snatches

Over Head Squats

Hang Squat Snatches

S2OH (2 Push press + 1 Jerk 75%)

any way push, jerk or Split

S2OH (1 Push Press + Jerk 77.5%
)

any way push, jerk or Split

Bank Roll (Time)

10 rounds

3 Hang Squat Snatches 95/65

5 strict pull ups

35 Dubz

Notes/Stimulus

***This one is Grippy!!!! Even though the rep scheme is small; these movements will do a number on you.

**Breaking up the pull ups is fine as long as you are back up quickly.

*Stay as relaxed as possible on the Dubz. This should be your recovery movement.