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!

*UPCOMING SOCIAL, SAT 9/23*

RCFMB X Ani&Horacio

Pool Party at Kimpton Surfcomber Hotel

1717 Collins Ave, Miami Beach, FL 33139

1:00pm – 5:00pm

Family & Friends Welcome

Complimentary Bites

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

10min to complete
2 rounds
20 Mt. Climbers
10 bent knee windshield wipers
5 Kang Squats

Followed by 2 rounds
15 hollow rocks
15 supermans
10 upward downward dog
5 Kip swings

Barbells warmup (Checkmark)

7 each
Tempo deadlifts
Clean high pull
Muscle clean
p. Clean

Deadlift (1×8 @ 65%)

Deadlift (1×4 @ 80%)

Deadlift (1×8 @ 65%)

Done Done (Time)

For time
5 rounds of Cindy
5 Pull ups
10 Push ups
15 air squats

30 P. Cleans 135/95

5 rounds of Cindy

Notes:stimulus
*** Push the pace on your first 5 rounds of Cindy. All body weight means all mental. This doesn’t need to be all out sprint but should be a competitive pace.
** quick singles on the Power Cleans. Especially if you stayed true to an aggressive pace on Cindy.
*Just hang on!!! The last 5 rounds of Cindy will be uncomfortable. Break up the push ups but keep your rest between sets to a minimum.