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!

RCFMB x Kush Clevelander Social

When: Friday, 9/20 (7pm-9pm)
Where: Kush at Clevelander Sports Bar, 1020 Ocean Dr, Miami Beach, FL 33139.

Who: Friends and family welcome! 21+ only

Drink specials and happy hour food menu for members and guests!

***7pm Class will be cancelled***

Reebok CrossFit Miami Beach – MB Conditioning

Conditioning 091924 (Checkmark)

Every 8min for 32min

A) 1000m row

100m Farmers Carry

20m sled Push

B) 50/40 cal Bike

100m Farmers Carry

20m sled Push

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!

RCFMB x Kush Clevelander Social

When: Friday, 9/20 (7pm-9pm)
Where: Kush at Clevelander Sports Bar, 1020 Ocean Dr, Miami Beach, FL 33139.

Who: Friends and family welcome! 21+ only

Drink specials and happy hour food menu for members and guests!

***7pm Class will be cancelled***

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

Every :30 for 8min

•Bend and ext Left

•Bend and ext Right

• Dive Bombers

•Air Squats

•Jumping Jacks

•Kip Swings

Bar Bell

•Clean Pulls

•Clean Pull Unders

•Squat Cleans

•Jerks

Complex (Weight)

15min to build to a heavy complex

1 Squat Clean

1 Front Squat

1 Jerk

091924 (AMRAP – Reps)

10min Emom

Max Front Squat 135/95

*Buy in every min

Min 1-3

3 MU/ 9 pull ups

Min 4-6

2 MU/6 pull ups

Min 6-10

1 MU/ 3 pull ups

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!

RCFMB x Kush Clevelander Social

When: Friday, 9/20 (7pm-9pm)
Where: Kush at Clevelander Sports Bar, 1020 Ocean Dr, Miami Beach, FL 33139.

Who: Friends and family welcome! 21+ only

Drink specials and happy hour food menu for members and guests!

***7pm Class will be cancelled***

Reebok CrossFit Miami Beach – MB Conditioning

091824 (Time)

3 RoundsFor Time

100 Dubz/250 singles

50 Wall Balls

50 Push Ups

Rest 3min

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!

RCFMB x Kush Clevelander Social

When: Friday, 9/20 (7pm-9pm)
Where: Kush at Clevelander Sports Bar, 1020 Ocean Dr, Miami Beach, FL 33139.

Who: Friends and family welcome! 21+ only

Drink specials and happy hour food menu for members and guests!

***7pm Class will be cancelled***

Reebok CrossFit Miami Beach – CrossFit

Warm Up (Checkmark)

10min amrap

10 Sonics

10/10 single leg Glute Bridges

20 hollow rocks

100m run

091824 (Time)

10 rounds

200m run

20 Hand to Hand KBS 24/16

20 V-Ups

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 – MB Conditioning

091724 (Time)

Every 3 min for 10 sets

200m Run

20 KBS

15/12 cal Bike

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 (No Measure)

2 rounds

10 Scorpions

10 H.R. Push ups

10 90/90

5/5 Figure 4 Rotations

5 Kip swings

Bench Press (5×10
*increase weight every set. Start slightly heavier than last week.)

091724 (AMRAP – Rounds and Reps)

5 sets

2min on: 1min off

8 Front Rack Lunges 135/95

6 Pull Ups

4 Bar Hopping Burpees

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 – MB Conditioning

091624 (Time)

For Time:

250m row

100 Lunges

30 Burpees

500m row

75 lunges

25 Burpees

750m row

50 Lunges

20 Burpees

1000m row

25 Lunges

15 Burpees

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

15 calf raises

15 Toe raises

10/10 Bend and Ext

5/5 AtG Split Squats

5 clean High Pulls

5 Muscle Cleans

5 P. Cleans

5 Jerks

091624 (Time)

Every 10min for 30min

A)

1000m row

30 Box Jump Overs 24/20

20 P. Cleans 135/95

B)

50 cal Bike

30 Box Jump Overs 24/20

20 Jerks 135/95

C)

800m run

30 Box Jump Overs 24/20

20 Clean and Jerks 135/95

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

091524 (Time)

100/70 cal Bike

50 DB Snatches 50/35

25 M.U./ 50 pull ups

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!

SATURDAY, 9/14 HYROX P’F”T EVENT

REGISTER HERE

9:00am – 1:00pm

930 Alton Rd, Miami Beach, FL 33139

FREE FOR MEMBERS

$15 for Drop Ins

The HYROX Physical Fitness Test (P’F”T) has been specifically designed to give you the perfect introduction into HYROX and measure where your HYROX fitness level is at.

THE PFT WORKOUT

1000m Run

50 Burpee Broad Jumps

100 Stationary Lunges (Fully Extended)

1000m Row

30 Push Up (Hand Release)

100 Wallballs (6kg male / 4 kg female)

MY PERFORMANCE

The HYROX PFT gives you a good indication of your level and for which division you should sign up to at the major HYROX event

15 – 25 minutes – HYROX PRO

25 – 35 minutes – HYROX Single

30 – 45 minutes – HYROX Doubles

Please note that there are no time caps or qualifications for HYROX, so feel free to sign up to any division that you feel comfortable with and we will support you to the finish line!

Reebok CrossFit Miami Beach – CrossFit

THE PFT WORKOUT (Time)

1000m Run

50 Burpee Broad Jumps

100 Stationary Lunges (Fully Extended)

1000m Row

30 Push Up (Hand Release)

100 Wallballs (6kg male / 4 kg female)