Announcements

BOOK YOUR RECOVERY SESSION HERE

Looking to improve your recovery game?

We’ve partnered up with Movement is Life and Maribel Rojas!

Maribel Rojas is a Miami-based licensed massage therapist, Neuromuscular Therapist, and Certified Pediatric Massage Therapist. A CrossFit athlete since 2010 and a CrossFit coach since 2012, she is uniquely aware and interested in athletic massage and its benefits on the body.

Sessions are customized to the needs of the athlete and may range from 30min, 60min to 90min sessions right here at our gym! They could include soft tissue manipulation, guasha, cupping, myofascial release, neuromuscular therapy, etc.

Book your session today!

Reebok CrossFit Miami Beach – CrossFit

Warm up wod (Checkmark)

10min amrap

20 Mt Climbers

10 Med ball cleans

20 Sit ups

10 scorpions

20 med ball Push press

10 Tuck jumps

then

30 sec each

clean high pulls

muscle cleans

power cleans

push press

clean and jerks

Keep Reppin (Time)

21-18-15-12-9-6-3

•P. Cleans and jerks 95/65

•bar facing burpees

notes/stimulus

*** On the early sets 21-18-15 try to keep it in 2 sets. Use the first half of the burpees to recover then you can speed them up.

** no need to start of too fast. The deeper you get into the work out the easier it gets.

Announcements

BOOK YOUR RECOVERY SESSION HERE

Looking to improve your recovery game?

We’ve partnered up with Movement is Life and Maribel Rojas!

Maribel Rojas is a Miami-based licensed massage therapist, Neuromuscular Therapist, and Certified Pediatric Massage Therapist. A CrossFit athlete since 2010 and a CrossFit coach since 2012, she is uniquely aware and interested in athletic massage and its benefits on the body.

Sessions are customized to the needs of the athlete and may range from 30min, 60min to 90min sessions right here at our gym! They could include soft tissue manipulation, guasha, cupping, myofascial release, neuromuscular therapy, etc.

Book your session today!

Reebok CrossFit Miami Beach – MB Conditioning

102023 (Time)

3 rounds

50 air squats

400m run

30 cal row

20 pull ups

10 Burpee box jumps

Announcements

BOOK YOUR RECOVERY SESSION HERE

Looking to improve your recovery game?

We’ve partnered up with Movement is Life and Maribel Rojas!

Maribel Rojas is a Miami-based licensed massage therapist, Neuromuscular Therapist, and Certified Pediatric Massage Therapist. A CrossFit athlete since 2010 and a CrossFit coach since 2012, she is uniquely aware and interested in athletic massage and its benefits on the body.

Sessions are customized to the needs of the athlete and may range from 30min, 60min to 90min sessions right here at our gym! They could include soft tissue manipulation, guasha, cupping, myofascial release, neuromuscular therapy, etc.

Book your session today!

Reebok CrossFit Miami Beach – MB Conditioning

101923 (Checkmark)

3 rounds

6min amrap: 2min rest

50 Dubz

21/15 cal bike

10 single arm Devil Press

Announcements

BOOK YOUR RECOVERY SESSION HERE

Looking to improve your recovery game?

We’ve partnered up with Movement is Life and Maribel Rojas!

Maribel Rojas is a Miami-based licensed massage therapist, Neuromuscular Therapist, and Certified Pediatric Massage Therapist. A CrossFit athlete since 2010 and a CrossFit coach since 2012, she is uniquely aware and interested in athletic massage and its benefits on the body.

Sessions are customized to the needs of the athlete and may range from 30min, 60min to 90min sessions right here at our gym! They could include soft tissue manipulation, guasha, cupping, myofascial release, neuromuscular therapy, etc.

Book your session today!

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

2 rounds

15 calf raises

15 Toe Raises

10 squat to sissy squat

100m run

15 hollow rocks

10 Superman’s

5 kip swings

100m run

Pure Life (Time)

2 rounds

400m run

50 wall balls

400m run

30 T2B

***First run should be fast. Push the pace. Every run after keep sub 2:00min. After every set of wallballs the first 100-200m are slow but if you leg then your stride it will help you cover more distance.

** wallballs are mental. With that being said go the distance on the first set so when you break and you’ve passed that half way point; it makes it easier to pick that ball back up. Try and keep these under 3 sets.

*Legs will be heavy on the T2B. Keep your kip tight on these. It will help with keeping you hands from ripping and allow you to burn through reps quicker.

Announcements

BOOK YOUR RECOVERY SESSION HERE

Looking to improve your recovery game?

We’ve partnered up with Movement is Life and Maribel Rojas!

Maribel Rojas is a Miami-based licensed massage therapist, Neuromuscular Therapist, and Certified Pediatric Massage Therapist. A CrossFit athlete since 2010 and a CrossFit coach since 2012, she is uniquely aware and interested in athletic massage and its benefits on the body.

Sessions are customized to the needs of the athlete and may range from 30min, 60min to 90min sessions right here at our gym! They could include soft tissue manipulation, guasha, cupping, myofascial release, neuromuscular therapy, etc.

Book your session today!

Reebok CrossFit Miami Beach – CrossFit

warm up 101823 (Checkmark)

5min

shoulder Mobility

10min

Balance Game

then

10 Strict press

20 Heel Drives

30 Jumping jacks

10 Push Press

20 Heel Drives30 Jumping Jacks

Lift off (Time)

10 Push Press 135/95

10 H.R. Push Ups

10 Box Jump overs 24/20

20 Push Press 95/65

20 H.R. Push Ups

20 Box Jump overs 24/20

30 Push Press 75/55

30 H.R. Push Ups

30 Box Jump overs 24/20

Announcements

BOOK YOUR RECOVERY SESSION HERE

Looking to improve your recovery game?

We’ve partnered up with Movement is Life and Maribel Rojas!

Maribel Rojas is a Miami-based licensed massage therapist, Neuromuscular Therapist, and Certified Pediatric Massage Therapist. A CrossFit athlete since 2010 and a CrossFit coach since 2012, she is uniquely aware and interested in athletic massage and its benefits on the body.

Sessions are customized to the needs of the athlete and may range from 30min, 60min to 90min sessions right here at our gym! They could include soft tissue manipulation, guasha, cupping, myofascial release, neuromuscular therapy, etc.

Book your session today!

Reebok CrossFit Miami Beach – MB Conditioning

101823 (Time)

800m run

100 step ups

80 Floor press

60 v-ups

40 DB Snatches

20 T2B

800m run

Announcements

BOOK YOUR RECOVERY SESSION HERE

Looking to improve your recovery game?

We’ve partnered up with Movement is Life and Maribel Rojas!

Maribel Rojas is a Miami-based licensed massage therapist, Neuromuscular Therapist, and Certified Pediatric Massage Therapist. A CrossFit athlete since 2010 and a CrossFit coach since 2012, she is uniquely aware and interested in athletic massage and its benefits on the body.

Sessions are customized to the needs of the athlete and may range from 30min, 60min to 90min sessions right here at our gym! They could include soft tissue manipulation, guasha, cupping, myofascial release, neuromuscular therapy, etc.

Book your session today!

Reebok CrossFit Miami Beach – MB Conditioning

101723 (Checkmark)

Every 7min for 28min

500m row

40 DB Lunges

30 Burpees

Announcements

BOOK YOUR RECOVERY SESSION HERE

Looking to improve your recovery game?

We’ve partnered up with Movement is Life and Maribel Rojas!

Maribel Rojas is a Miami-based licensed massage therapist, Neuromuscular Therapist, and Certified Pediatric Massage Therapist. A CrossFit athlete since 2010 and a CrossFit coach since 2012, she is uniquely aware and interested in athletic massage and its benefits on the body.

Sessions are customized to the needs of the athlete and may range from 30min, 60min to 90min sessions right here at our gym! They could include soft tissue manipulation, guasha, cupping, myofascial release, neuromuscular therapy, etc.

Book your session today!

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

2 rounds

3/3/3 cal bike upper-lower-full

20 banded pull aparts

15 banded good mornings

10 Banded high Pulls

5 kip swings

Then

Every :30 for 2min

30 High Knees

3 Burpees

36 (Time)

Every 6min for 24min

18/15 cal bike

12 single en devil press to Lunge 50/35

6 Bar M.U.

Notes/stimulus

*** look to move fast on the bike. This is meant to be uncomfortable.

** stay smooth and consistent on the devil press to lunge. You will be fatigued at this point and this movement takes time. By far the most mental portion of the wod.

*try not to break up the M.U. more that 2-3 sets.

Announcements

BOOK YOUR RECOVERY SESSION HERE

Looking to improve your recovery game?

We’ve partnered up with Movement is Life and Maribel Rojas!

Maribel Rojas is a Miami-based licensed massage therapist, Neuromuscular Therapist, and Certified Pediatric Massage Therapist. A CrossFit athlete since 2010 and a CrossFit coach since 2012, she is uniquely aware and interested in athletic massage and its benefits on the body.

Sessions are customized to the needs of the athlete and may range from 30min, 60min to 90min sessions right here at our gym! They could include soft tissue manipulation, guasha, cupping, myofascial release, neuromuscular therapy, etc.

Book your session today!

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

6min amrap

10 sonics

10 scorpions

10 Mt Climbers

10 drop squats

Then

10 Clean Pulls

5 inch warms

10 Clean Pull Unders

5 inch worms

10 Squat Cleans

Grindin (AMRAP – Reps)

0-10min mark

:45sec max cal row

1:15sec rest

10-22min mark

Amrap

5 Sq. Cleans 205/135

35 Dubz

5 Wall Climbs

35 Dubz

22-25min mark

Max cal row

Notes/stimulus

*** Try and maintain the same stroke rate and cal per hour on each interval. All out sprints in each set will be hard to maintain.

**legs will be heavy going into the first set of squat cleans. Start with a slower pace and start picking it up as you loosen up. Wall climbs are tough but manageable. Probably the hardest part in this section.

*Hold on to what ever you can on the last row.

Announcements

BOOK YOUR RECOVERY SESSION HERE

Looking to improve your recovery game?

We’ve partnered up with Movement is Life and Maribel Rojas!

Maribel Rojas is a Miami-based licensed massage therapist, Neuromuscular Therapist, and Certified Pediatric Massage Therapist. A CrossFit athlete since 2010 and a CrossFit coach since 2012, she is uniquely aware and interested in athletic massage and its benefits on the body.

Sessions are customized to the needs of the athlete and may range from 30min, 60min to 90min sessions right here at our gym! They could include soft tissue manipulation, guasha, cupping, myofascial release, neuromuscular therapy, etc.

Book your session today!

Reebok CrossFit Miami Beach – CrossFit

101523 (Time)

1000m row

75 wallballs 20/14

50 H.R. Push ups

75 Russian KBS 24/16

1000m row