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

071924 (Checkmark)

6 sets

3’ on 2’ off

A- 250m row

15 box jump

Max: wall balls

B- 100 dubz

15 burpees

Max: wall balls

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)

2 sets

20 Shoulder Taps

20 Mt. Climbers

10 Scorpions

10 up right rows

5 Kang Squats

Barbell

•Clean High Pulls

•Muscle Cleans

•P. Cleans

Power Clean (Every 2:00 x 8 sets (16:00 total)
Power Clean
Sets 1-3: 2-3 reps @ 50-60%
Sets 4-6: 1-2 reps @ 60-70%
Sets 7-8: 1 rep @ 80+%
*Not touch and go
For Completion
)

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

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

071824 (Checkmark)

0:00 to 12:00 to complete:

1000m run

50 h.r. push ups

50 kb sdhp

12:00 to 22:00 to complete:

800m run

40 box jump over

40 kb lunges

22:00 to 30:00 to complete:

600m run

30 pull ups

30 kbs

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

071724 (Checkmark)

5 ROUNDS

40 air squats

30 v-ups

20 alt. db snatch

2’ REST

3 ROUNDS

20 db thrusters ( 10/10 )

15 t2b

10 single arm devil press

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)

8min

15 calf raises

15 toe raises

30 Jumping jacks

5/5 ATG Split Squats

Cardio Party 071724 (MFLH) (AMRAP – Rounds and Reps)

35:00 AMRAP

400m Run

500m Ski ERG

400m Run

50′ DB Walking Lunges 50/35

(score 50 ft as 15 meters or 16 reverse lunges)

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

071624 (Checkmark)

Every 7’ for 3 sets

50/40 cal row

25 double db push press (2X DB)

6 wall walks

3’ rest

8’ emom

A- 200m row

B- 14 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

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

2 rounds

10 Baby Makers

10 Scorpions

10 H.R. Push ups

20 SDHP (light KB)

Strength (Checkmark)

Bench Press

5×5

Deadlifts

5х 5

@65-70%

Deadlift (5×5
@ 65-70%)

Bench Press (5×5
@ 65-70%)

MFLH Twinning Tuesday 071624 (Time)

4 Rounds for Time with a partner:

20 Squat Cleans (115/85lbs)

20 Bar Facing Burpees

20 Calorie Echo

*Split all reps however you want between partners.

NOTES: today’s partner work out the squat cleans should be performed at a weight that is feasible for at least five touch and go reps every time. The goal of the work out is to move fast so keep your sets short if needed the transition quickly between partners. Target time for this workout is around 16 minutes o lace if nnecihla

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

071524 (Checkmark)

50 cal bike

100 sit ups

40 cal bike

80 r.kbs

30 cal bike

60 push ups

20 cal bike

40 kb g2oh

10 cal bike

20 triple touch 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

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

2 rounds (5min)

2 wall climbs

5 Kip Swings

10/10 Bend and ext

10 reps each

•Hang Snatch High Pull

•Hang Muscle Snatch

•Hang P. Snatch

Hang Snatch (Every 1:30 x 10 sets (15:00)
12
Hang Snatch (Above knee)
Sets 1,2,3: 2-3 reps @ 70-80%
Sets 4,5,6: 1-2 reps @ 80-85%
Sets 7,8,9,10: 1 rep @ 85+%
*Only increase after successful lifts.
If you miss, stay at the same weight.
If you miss again, go down i)

MFLH EMOM Mondays 071524 (AMRAP – Reps)

EMOM X 16min

Minute 2: 5 Pull-Ups + 10 Push-Ups

Minute 3: 15/12 Calorie Bike

Minute 4: 5 Pull-Ups + 10 Push-Ups

Minute 5: 14 DB Snatch @ 50/35

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

071424 (AMRAP – Rounds and Reps)

25min Amrap

50 Dubz

40 Sit ups

30 Lunges

20 SDHP 24/16

10 Box Jumps 30/24