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)

Warm up 2 rounds (10min to complete)

50 single unders (rd 2 25 Dubz)

10 Upward/Downward dog

7/7/7 Good Mornings

Deadlift (2×5 @ 80%
2×3 @ 85%
2×1 @ 90%)

MFLH 102124 (AMRAP – Reps)

EMOM × 15:00

Minute 1: 15/12 Calorie Row

Minute 2: 5 Burpees over BB + 10 Hang Clean and Jerk (95/65)

Minute 3: 50 Double-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

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

Warm up 2 rounds (10min to complete)

50 single unders (rd 2 25 Dubz)

10 Upward/Downward dog

7/7/7 Good Mornings

Deadlift (2×5 @ 80%
2×3 @ 85%
2×1 @ 90%)

MFLH 102124 (AMRAP – Reps)

EMOM × 15:00

Minute 1: 15/12 Calorie Row

Minute 2: 5 Burpees over BB + 10 Hang Clean and Jerk (95/65)

Minute 3: 50 Double-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

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

Warm up 2 rounds (10min to complete)

50 single unders (rd 2 25 Dubz)

10 Upward/Downward dog

7/7/7 Good Mornings

Deadlift (2×5 @ 80%
2×3 @ 85%
2×1 @ 90%)

MFLH 102124 (AMRAP – Reps)

EMOM × 15:00

Minute 1: 15/12 Calorie Row

Minute 2: 5 Burpees over BB + 10 Hang Clean and Jerk (95/65)

Minute 3: 50 Double-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

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

Warm up 2 rounds (10min to complete)

50 single unders (rd 2 25 Dubz)

10 Upward/Downward dog

7/7/7 Good Mornings

Deadlift (2×5 @ 80%
2×3 @ 85%
2×1 @ 90%)

MFLH 102124 (AMRAP – Reps)

EMOM × 15:00

Minute 1: 15/12 Calorie Row

Minute 2: 5 Burpees over BB + 10 Hang Clean and Jerk (95/65)

Minute 3: 50 Double-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

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

Warm up 2 rounds (10min to complete)

50 single unders (rd 2 25 Dubz)

10 Upward/Downward dog

7/7/7 Good Mornings

Deadlift (2×5 @ 80%
2×3 @ 85%
2×1 @ 90%)

MFLH 102124 (AMRAP – Reps)

EMOM × 15:00

Minute 1: 15/12 Calorie Row

Minute 2: 5 Burpees over BB + 10 Hang Clean and Jerk (95/65)

Minute 3: 50 Double-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

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

Warm up 2 rounds (10min to complete)

50 single unders (rd 2 25 Dubz)

10 Upward/Downward dog

7/7/7 Good Mornings

Deadlift (2×5 @ 80%
2×3 @ 85%
2×1 @ 90%)

MFLH 102124 (AMRAP – Reps)

EMOM × 15:00

Minute 1: 15/12 Calorie Row

Minute 2: 5 Burpees over BB + 10 Hang Clean and Jerk (95/65)

Minute 3: 50 Double-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

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

Warm up 2 rounds (10min to complete)

50 single unders (rd 2 25 Dubz)

10 Upward/Downward dog

7/7/7 Good Mornings

Deadlift (2×5 @ 80%
2×3 @ 85%
2×1 @ 90%)

MFLH 102124 (AMRAP – Reps)

EMOM × 15:00

Minute 1: 15/12 Calorie Row

Minute 2: 5 Burpees over BB + 10 Hang Clean and Jerk (95/65)

Minute 3: 50 Double-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

Reebok CrossFit Miami Beach – MB Conditioning

Conditioning 102124 (Checkmark)

-800m run

40 sit-ups

40 push ups

40 DB squats (2X DB)

-600m run

30 v-ups

30 burpees

30 DB push press (2X DB)

-400m run

20 t2b

20 teepee push ups

20 DB thrusters (2X DB)

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)

Warm up 2 rounds (10min to complete)

50 single unders (rd 2 25 Dubz)

10 Upward/Downward dog

7/7/7 Good Mornings

Deadlift (2×5 @ 80%
2×3 @ 85%
2×1 @ 90%)

MFLH 102124 (AMRAP – Reps)

EMOM × 15:00

Minute 1: 15/12 Calorie Row

Minute 2: 5 Burpees over BB + 10 Hang Clean and Jerk (95/65)

Minute 3: 50 Double-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

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

10/10 Bend and ext

10 wall holds

10 Squat jumps

150m row

Then

Snatch warm up

Snatch Complex (Weight)

Every 2min for 12min

1 Snatch High Pull

2 P. Snatch

Jackie (Time)

For time:

1,000-meter row

50 thrusters

30 pull-ups

Men: 45 lb.

Women: 35 lb.