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

032824 (No Measure)

8’ EMOM

00:15 bike sprint

00:45 rest

Rest 2’

8’ amrap

16 DB snatch

20 air squats

16 DB hang p.clean (6/6)

20 lunges

2’ rest

5 sets

Every 2’

0:20 bike sprint

1:40 rest

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

032724 (Time)

2 rounds

500/400m row

40 push ups

30 box jumps

20 ring rows

500/400m row

20 ring rows

30 box jumps

40 floor press

Beginning at 0:00 and every 02:30

10 DB thrusters

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

Cardio Party 032724 (Time)

4 rounds

Row 500/400

Echo Bike 1000/800m

Run 400m

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

032624 (Checkmark)

8 sets

02:30 ON – 01:00 OFF

A- 200m run

18 kbs

Remaining time max burpees

B- 200m run

18 kb lunges

Remaining time max burpees

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

Skill Warm up (No Measure)

12min skill

0-4min

Odd: 12-15 cal bike

Even: hs kick ups

4-8min

Odd: 8-12 cal bike(faster pace)

Even: hs hold

8-12min

Odd: 6-10 cal bike sprint

Even: hs negative

Twin Peaks (Time)

Teams of 2

200 cal bike for time

While one person is working on the bike the other will perform 1 round of:

10 T2B

10 Burpee Box Jump Overs 24/20

Tie breaker is total reps performed

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 (No Measure)

10min

2-3 sets

10 hollow rocks

10 Prone int/ext rotation ( add 2.5-5lbs after first set)

10/10 bend and extend

10 Banded OH Squats

Overhead Squat (5×3 increase weight by feel)

MFLH 032524 (Time)

FT:

50 weighted sit-ups 35/20

40 overhead squats (95/65)

30 burpees

20 handstand push-ups

10 ring muscle-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

032524 (Time)

50 cal bike

45 wall balls

30 med ball sit ups

40 cal bike

35 DB step ups

30 med ball sit ups

30 cal bike

25 wall balls

30 med ball sit ups

20 cal bike

15 single arm devil press

30 med ball sit 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

GOOD NEWS: We Reopen Tomorrow!

We’re delighted to announce that the gym is reopening tomorrow! Thank you for your patience and support during our temporary closure. Now, let’s get back to work and make those gains!

Sincerely,

Your RCFMB Fam

Reebok CrossFit Miami Beach – CrossFit

032524 (Time)

Teams of 2

50 P. Cleans 135/95

50 cal Bike

500m row

40 P. Cleans 155/105

40 cal Bike

1000m row

30 P. Cleans 185/125

30 cal Bike

1500m rows

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

032324 (No Measure)

The Gym will be closed Saturday 3-23-24 due to the flooding in the gym caused by the severe weather.

We will be working hard to clear up all the water and disinfect the whole gym to reopen for Sunday.

We apologize for the short notice but your safety is our first concern.

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

032224 (AMRAP – Reps)

4 rounds

2min on: 1min off

A) 18 wallballs

10 T2B

Remaining time max Dubz

B) 18 DB Cleans

3 wall Climbs

Remaining time max Dubz