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
***RESCHEDULED***
BEND & BARREL
Sat, 8/17 at 12:00p
Join us for our next Yoga Session & Guided Ice Baths!
Bring a Friend For FREE
-Please Use Outdoor Shower prior to Ice Bath
-Bring a Towel & Change of Clothes
-Bring a Yoga Mat
Reebok CrossFit Miami Beach – CrossFit
Warm up (Checkmark)
2 rounds
15 Baby Makers
10 hollow rocks
10 Superman’s
5 Frog Thrusts
Then
Every 30sec for 2min
20 Jumping Jacks
5 Tuck Jumps
Box Squats 081524 (Weight)
Box Squats
3x @ 90%
2x @ 100%
3×1 @ 105%
MFLH 081524 (Time)
Work Rest
For time (4 intervals + 1:00 rests until all 50 snatches have been completed)
If 50 is not reached, your score is
12:00 + the reps you DID NOT COMPLETE
Example: 9 reps short of 50 would be a score of 12:09
2-2-2-3 minute intervals:
10 T2B
5 Burpees
15 Squat Jumps
Max DB Snatches (50/35)
*Perform until 50 Dumbbell
Snatches
*1:00 rest between each interval
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