CrossFit – Wed, Jul 31

No comments

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

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

4 rounds 20sec each movement

Jumping Jacks

Mt. Climbers

Plank hold

Upward downward dog

MFLH Cardio Party 073124 (AMRAP – Reps)

EMOM × 36:00

MInute 1: 45s Row

Minute 2: 30sec Handstand Hold

Minute 3: 45s Echo Bike

Minute 4: 10 Strict Pull-Ups

Minute 5: 200m Run

Minute 6: 45s Front rack hold 135/95

NOTES: During todays Cardio EMOM, we should essentially be operating at 45 sec on, 15 sec off the entire time. Effort of the machines is up to the athlete, but the idea is to go as hard as you can perform the next movement in a timely manner.

Pace accordingly.

Steven RendonCrossFit – Wed, Jul 31

Leave a Reply

Your email address will not be published. Required fields are marked *