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 082923 (Checkmark)

Warm up:
8 min
10 Mt. Climbers
10 wind shield wipers
10 sonics
10 scorpions
10 kb high pulls
5/5 halos

Punch Drunk (Time)

Every 10min for 30min

100 Dubz/ 250 singles
500m row
30 wallballs 20/14
20 Alt DB Snatches 50/35
20 pull ups

*** This one is about consistency. Every set should be relatively being close to the same time. 10-30 second difference.
** Keep the tow steady… Should be 1:45-2:15 pace. Take note that sprinting could set you back leading to the wall balls.
*on the movements try not to break them up in more than 2 sets.