CrossFit – Tue, Aug 13

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

***RESCHEDULED***

BEND & BARREL

Sat, 8/17 at 12:00p

Join us for our next Yoga Session & Guided Ice Baths!

Bring a Friend For FREE

-Please Use Outdoor Shower prior to Ice Bath

-Bring a Towel & Change of Clothes

-Bring a Yoga Mat

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

8min amrap

10/10 T-stands

10 Hollow rocks

10 scorpions

5 inch warms

5 HS Kick Ups

Deadlift (Set 1: 5 reps @ 60%
Set 2: 3 reps@ 70-75%
Set 3: 1 rep @ 80-85%
Sets 4/5/6: 6 reps @ 70-75%)

Twinning Tuesday (Time)

4 rounds for time:

20/16 Calorie Machine or 300m Run (simultaneously)

12 Synch Burpee line jumps

(24/20)

Rd 1: 10 Wall Walks (split)

Rd 2: 20 Strict Handstand Push-Ups (split)

Rd 3: 30 Kipping Handstand PushUps (split)

Rd 4: 40 Hand Release Push-Ups (split)