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

Happy Thanksgiving from the CFMB Family!

Thanksgiving Schedule

Thursday Nov28: CLOSED

Friday Nov29: 9am, 10am , 11am

Saturday Nov30: 9am, 10am, 11am

Sunday Dec1: 9am, 10am, 11am

Reebok CrossFit Miami Beach – CrossFit

View Public Whiteboard

Warm up (Checkmark)

2 rounds

10 scorpions

10/10 Bend ext

10 Drop squats

10 banded pull downs

5 Kip swings

100m run

Then

Barbell warm up

Clean Complex 092724 (Weight)

Every 2min for 12min

•Squat Clean

•Hang Squat Clean

•Front Squat

Nicole (AMRAP – Reps)

20-Minute AMRAP of: 400m Run Max Rep Pull-ups

Score is number of total pull-ups completed.

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

Happy Thanksgiving from the CFMB Family!

Thanksgiving Schedule

Thursday Nov28: CLOSED

Friday Nov29: 9am, 10am , 11am

Saturday Nov30: 9am, 10am, 11am

Sunday Dec1: 9am, 10am, 11am

Reebok CrossFit Miami Beach – CrossFit

View Public Whiteboard

Warm up (Checkmark)

2 rounds

10 scorpions

10/10 Bend ext

10 Drop squats

10 banded pull downs

5 Kip swings

100m run

Then

Barbell warm up

Clean Complex 092724 (Weight)

Every 2min for 12min

•Squat Clean

•Hang Squat Clean

•Front Squat

Nicole (AMRAP – Reps)

20-Minute AMRAP of: 400m Run Max Rep Pull-ups

Score is number of total pull-ups completed.

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

Happy Thanksgiving from the CFMB Family!

Thanksgiving Schedule

Thursday Nov28: CLOSED

Friday Nov29: 9am, 10am , 11am

Saturday Nov30: 9am, 10am, 11am

Sunday Dec1: 9am, 10am, 11am

Reebok CrossFit Miami Beach – CrossFit

View Public Whiteboard

Warm up (Checkmark)

2 rounds

10 scorpions

10/10 Bend ext

10 Drop squats

10 banded pull downs

5 Kip swings

100m run

Then

Barbell warm up

Clean Complex 092724 (Weight)

Every 2min for 12min

•Squat Clean

•Hang Squat Clean

•Front Squat

Nicole (AMRAP – Reps)

20-Minute AMRAP of: 400m Run Max Rep Pull-ups

Score is number of total pull-ups completed.

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

Happy Thanksgiving from the CFMB Family!

Thanksgiving Schedule

Thursday Nov28: CLOSED

Friday Nov29: 9am, 10am , 11am

Saturday Nov30: 9am, 10am, 11am

Sunday Dec1: 9am, 10am, 11am

Reebok CrossFit Miami Beach – MB Conditioning

Conditioning 112224 (Checkmark)

10 rounds

5 pull ups

10 push ups

15 air squats

Immediately into

5 rounds

10 t2b

13 KB g2oh @24/16

16 KB goblet squat

Buy out:

50 pull through with kb

50 Russian twist

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

Happy Thanksgiving from the CFMB Family!

Thanksgiving Schedule

Thursday Nov28: CLOSED

Friday Nov29: 9am, 10am , 11am

Saturday Nov30: 9am, 10am, 11am

Sunday Dec1: 9am, 10am, 11am

Reebok CrossFit Miami Beach – CrossFit

View Public Whiteboard

Warm up (Checkmark)

2 rounds

10 scorpions

10/10 Bend ext

10 Drop squats

10 banded pull downs

5 Kip swings

100m run

Then

Barbell warm up

Clean Complex 092724 (Weight)

Every 2min for 12min

•Squat Clean

•Hang Squat Clean

•Front Squat

Nicole (AMRAP – Reps)

20-Minute AMRAP of: 400m Run Max Rep Pull-ups

Score is number of total pull-ups completed.

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

Happy Thanksgiving from the CFMB Family!

Thanksgiving Schedule

Thursday Nov28: CLOSED

Friday Nov29: 9am, 10am , 11am

Saturday Nov30: 9am, 10am, 11am

Sunday Dec1: 9am, 10am, 11am

Reebok CrossFit Miami Beach – CrossFit

View Public Whiteboard

Warm up 092624 (Checkmark)

2 rounds

5/5 ATG Split Squats

10 Squat to sissy squat

5 upward downward dog

2 wall climbs

50 single unders or 20 Dubz

Then

Jerk warm up

S2OH (18min to find a heavy single
S2OH (jerk)
)

any way push, jerk or Split

MFLH 092624 (Time)

Every 90sec for 10 sets (15min)

9/7 cal Bike

30 Dubz or 50 aintle unders

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

Happy Thanksgiving from the CFMB Family!

Thanksgiving Schedule

Thursday Nov28: CLOSED

Friday Nov29: 9am, 10am , 11am

Saturday Nov30: 9am, 10am, 11am

Sunday Dec1: 9am, 10am, 11am

Reebok CrossFit Miami Beach – CrossFit

View Public Whiteboard

Warm up 092624 (Checkmark)

2 rounds

5/5 ATG Split Squats

10 Squat to sissy squat

5 upward downward dog

2 wall climbs

50 single unders or 20 Dubz

Then

Jerk warm up

S2OH (18min to find a heavy single
S2OH (jerk)
)

any way push, jerk or Split

MFLH 092624 (Time)

Every 90sec for 10 sets (15min)

9/7 cal Bike

30 Dubz or 50 aintle unders

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

Happy Thanksgiving from the CFMB Family!

Thanksgiving Schedule

Thursday Nov28: CLOSED

Friday Nov29: 9am, 10am , 11am

Saturday Nov30: 9am, 10am, 11am

Sunday Dec1: 9am, 10am, 11am

Reebok CrossFit Miami Beach – CrossFit

View Public Whiteboard

Warm up 092624 (Checkmark)

2 rounds

5/5 ATG Split Squats

10 Squat to sissy squat

5 upward downward dog

2 wall climbs

50 single unders or 20 Dubz

Then

Jerk warm up

S2OH (18min to find a heavy single
S2OH (jerk)
)

any way push, jerk or Split

MFLH 092624 (Time)

Every 90sec for 10 sets (15min)

9/7 cal Bike

30 Dubz or 50 aintle unders

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

Happy Thanksgiving from the CFMB Family!

Thanksgiving Schedule

Thursday Nov28: CLOSED

Friday Nov29: 9am, 10am , 11am

Saturday Nov30: 9am, 10am, 11am

Sunday Dec1: 9am, 10am, 11am

Reebok CrossFit Miami Beach – CrossFit

View Public Whiteboard

Warm up 092624 (Checkmark)

2 rounds

5/5 ATG Split Squats

10 Squat to sissy squat

5 upward downward dog

2 wall climbs

50 single unders or 20 Dubz

Then

Jerk warm up

S2OH (18min to find a heavy single
S2OH (jerk)
)

any way push, jerk or Split

MFLH 092624 (Time)

Every 90sec for 10 sets (15min)

9/7 cal Bike

30 Dubz or 50 aintle unders

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

Happy Thanksgiving from the CFMB Family!

Thanksgiving Schedule

Thursday Nov28: CLOSED

Friday Nov29: 9am, 10am , 11am

Saturday Nov30: 9am, 10am, 11am

Sunday Dec1: 9am, 10am, 11am

Reebok CrossFit Miami Beach – CrossFit

View Public Whiteboard

Warm up 092624 (Checkmark)

2 rounds

5/5 ATG Split Squats

10 Squat to sissy squat

5 upward downward dog

2 wall climbs

50 single unders or 20 Dubz

Then

Jerk warm up

S2OH (18min to find a heavy single
S2OH (jerk)
)

any way push, jerk or Split

MFLH 092624 (Time)

Every 90sec for 10 sets (15min)

9/7 cal Bike

30 Dubz or 50 aintle unders