Announcements

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

8min to perform

2 rounds

10/10/10 PVC pipe rotator work

10/10 bend and extend

10 Drop squats

then

Snatch High Pull

Muscle Snatch

P. Snatch

Power Snatch (Weight)

Every 90 seconds, for 12 minutes (8 sets of):

2 P. Snatches @70-80%

NOTES: Only add load it your lifts are mechanically sound. Each athlete, regardless of experience, should focus on technique before load.

MFLH 040424 (Time)

For time:

30 Calorie Row

20 Burpee Box Jump Overs (24/20)

10 Snatches (185/125)

Time cap: 7 minutes

NOTES: This one is all gas and no breaks. The nice thing is afterwards you can athletes take a look back to the leaderboards in 2022 and see how their score staked up up against those times. Best times in the world were 2:14 for males and

3:03 for ladies which are insane times. Regardless of that this one is a full out sprint. Hammer the row, crank out the burpee box jump overs as fast as possible, then grip and rip on the barbell. If needed, have athletes modify loading on the Barbell to a weight that is challenging, yet movable for the 10 reps.

Announcements

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

Reebok CrossFit Miami Beach – MB Conditioning

040424 (AMRAP – Reps)

Every 6min for 24min

A) 500m row

50 DUbZ

18 Devil Press

B) 500m row

20 cal ski erg

25 Box jumps

Announcements

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

Reebok CrossFit Miami Beach – CrossFit

MFLH CArdio Party 040324 (No Measure)

3 Rounds:

10:00 @ Easy Pace (Every 2:00

complete a 10 second burst)

200′ farmers carry

100′ Walking Lunges

NOTES: For today’s Cardio Party, the main pacing for each 10:00 block should be a pace you can hold for 15 minutes. Each 10 minute block will begin with a 10 second burst, and should be at a 90ish percent effort.

The goal is to get your breathing under control as quickly as possible so dial into the cadence of your breath. The SB should be challenging to complete the 200′ unbroken. The walking lunges are meant to be smooth and steady, almost like active recovery.

Announcements

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

Reebok CrossFit Miami Beach – MB Conditioning

060523 (No Measure)

0’-10’
3 rounds
40 air squats
30 push ups
20 sit ups

10’-15’
800m run

15’-20’
50/40 cal bike

20’-30’
50 kb swings
50 kb lunges
50 kb sdhp
50 kb goblet squat

Announcements

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

2 rounds

10 Sonics

10 bent knee windshield wipers

10 knee rotations

10/10/10 Good Mornings

Deadlift (5×5
Work up to 70%)

MFLH 040124 (AMRAP – Rounds and Reps)

AMRAP in 14:00

50 Single Arm DB Overhead Lunges (50/35lbs)

100 Double Unders

50 Wall Ball Shots (20/14)

20 Strict Pull Ups

Announcements

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

Reebok CrossFit Miami Beach – MB Conditioning

040124 (Time)

0-2min to complete

10/8 cal Bike

5 Burpees

2-5min to complete

15/12 cal bike

10 Burpees

5-9min to complete

20/15 cal Bike

15 Burpees

9-15min mark to complete

25/20 cal Bike

20 Burpees

Then For time

800m run

25 Box jumps

50 wallballs

25 Box Jumps

Announcements

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

BEND & BARREL

Saturday, 3/30 (12-1p)

Join us for our next Yoga session & guided ice baths!

-Use Outdoor Shower

-Bring a Towel & Change of Clothes

-Bring a Yoga Mat

Reebok CrossFit Miami Beach – CrossFit

033024 (Time)

Teams of 2

3 Rounds

50 synchro Lunges

40 Deadlifts 225/155

30 Bar hopping burpees

200 Dubz

Announcements

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

BEND & BARREL

Saturday, 3/30 (12-1p)

Join us for our next Yoga session & guided ice baths!

-Use Outdoor Shower

-Bring a Towel & Change of Clothes

-Bring a Yoga Mat

Reebok CrossFit Miami Beach – MB Conditioning

032924 (No Measure)

8 sets

Every 0:45 sec

100m sprints

Rest 3’

Ascending ladder

1-2-3-4-5-6-7-8-9-10

T2B

Burpee to target

DB step ups

Announcements

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

BEND & BARREL

Saturday, 3/30 (12-1p)

Join us for our next Yoga session & guided ice baths!

-Use Outdoor Shower

-Bring a Towel & Change of Clothes

-Bring a Yoga Mat

Reebok CrossFit Miami Beach – CrossFit

View Public Whiteboard

Warm up (Checkmark)

7min to complete

3 rounds

10 scorpions

10 prone int/ext rotation

10 Mt. Climbers

10 Banded OH Squats

Barbell warm up

12 Snatch High Pull

9 Muscle Snatch

7 P. Snatches

5 OH Squats

Beta (Time)

For time 1000m row

15 P. snatches135/95

20 T2B

750m row

10 P. snatches

15 T2B

500m row

5 P. Snatches

10 T2B

Notes/stimulus

***no need to start off fast in this workout. With a descending volume of reps; the wod gets easier the deeper you get in. With that being said you do want to pick up the pace as you get deeper into the smaller rep schemes.

** Conserve your grip on the snatches by going quick singles. Save the tap n go for the later sections.

*T2B break them up sooner rather than later.

Announcements

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

BEND & BARREL

Saturday, 3/30 (12-1p)

Join us for our next Yoga session & guided ice baths!

-Use Outdoor Shower

-Bring a Towel & Change of Clothes

-Bring a Yoga Mat

Reebok CrossFit Miami Beach – CrossFit

Warm up (No Measure)

20 cal Raises

20 Toe Raises

50 Single Unders

15 Hollow rocks

15 Super mans

50 Single Unders

10 Squat to Sissy Squat

10 ATG Split Squats

50 Single Unders

then

7-10 reps each on command

Clean High Pull

Muscle Cleans

Power Cleans

Power Clean (5×3 Tap and Go)

Farewell Cam (MFLH) (Time)

3 sets:

400m run

30 Wallball

20 Box Jump Overs 24/20”

10 Power Clean (185/125)

– rest 2:30 –

NOTES: Today’s workout is a mini chipper repeat with the intention of trying to increase your pacing each round. Again round one at a pace that feels relatively comfortable and look to see where you can push to get faster each time. The 400 m run should be two minutes or less.

The wall balls should be completed in two or less sets.The loading on the power clean should be moderate to heavy however should take approximately one minute to complete. Scale to distance reps and loading accordingly to hit the intended stimulus.

For Completion