CrossFit – Tue, Oct 8

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

Ready to Level Up?

We’re looking for dedicated athletes

who want to take their Olympic lifting and CrossFit skills to the next level!

Over a couple of weeks, we’ll be focusing on technique, strength, and explosiveness in a Small Group PT class.

Ready to PR? Click here to fill out this form for more info!

Reebok CrossFit Miami Beach – CrossFit

Warm Up (Checkmark)

2 Rounds

20 Shoulder Taps

10 Scorpions

10 H.R. Push ups

5 Kips Swings

Bench Press (5×5 ( increase weight after every set)
)

MFLH 100824 (AMRAP – Rounds and Reps)

15min Follow the leader

12 Alt DB Snatches (50/35)

6 Burpees

3 Bar Muscle-Up

complete 12-6-3 while partner holds sandbag in bearhug

if not doing Bar Muscle-Up, perform 6 burpee pull-ups