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)

1min cal bike

10 scorpions

10 dive Bombers

5 wall climbs

:30sec cal bike (faster pace)

20 Mt. Climbers

10 vertical jumps

10 kip swings

:15sec cal bike sprint

10 Clean High Pulls

10 Muscle Cleans

10 P. Cleans

Trap heavy pt 1 (Weight)

10 min to find a heavy

Power Clean

Rest 2min

Trap Heavy pt 2 (Time)

For time

80/68 cal Bike

40 P. Cleans 135

20 Bar M.U.

Notes/stimulus

***keep that bike between 12-15 cals per min. You should be able to finish that bike anywhere between 5-7min.

**legs will feel heavy after the bike. Start the P. Cleans to quick singles. Once you get your legs back you can go for touch and go.

*break up those m.u. As needed.