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 082223 (Checkmark)

Warm up:
8 min
10 Mt. Climbers
10/10 Figure 4 windshield wipers
10 sonics
10 scorpions
10 db Flys on medball

BB warm up
10 Clean High Pulls
10 Muscle Cleans
10 Power Cleans
*first 5 reps on coaches command

Battalion (Time)

5 round’s
400m run
30 air squats
20 Push ups
10 P. cleans 155/105

Notes/stimulus
***Keep your run uncomfortable. You can push it a little knowing you’re coming into body weight movements like squats and push ups.
** From the run you should be able to start your squats immediately. You should be taking a breath at the top of every squat. Break up your push ups as needed.
*P. Cleans should be quick singles. This will allow you to get your heart back to a lower state before the run.