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!

*UPCOMING SOCIAL, SAT 9/23*

RCFMB X Ani&Horacio

Pool Party at Kimpton Surfcomber Hotel

1717 Collins Ave, Miami Beach, FL 33139

1:00pm – 5:00pm

Family & Friends Welcome

Complimentary Bites

Reebok CrossFit Miami Beach – MB Conditioning

090623 (Checkmark)

4 sets
3min on:1min off
500m row
*remaining time max burpees

Rest 3min

10min amrap
15 wall balls
15 k2E

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!

*UPCOMING SOCIAL, SAT 9/23*

RCFMB X Ani&Horacio

Pool Party at Kimpton Surfcomber Hotel

1717 Collins Ave, Miami Beach, FL 33139

1:00pm – 5:00pm

Family & Friends Welcome

Complimentary Bites

Reebok CrossFit Miami Beach – CrossFit

Warm up 090623 (Checkmark)

2 rounds
20 calf raises
20 Toe Raises
5/5 ATG split squat (heel to toe)

Then
2 rounds
50 single unders
5 bottom of the burpee
5 top of the burpee

Rock wit it (AMRAP – Reps)

8 sets
2min On:1min off

Buy in:
200m run
10 Burpees
*remaining time max Dubz . Score is based on amount of Dubz.

***try and maintain that run at a 35-45sec pace.
** jump right into the burpees. A quick rest won’t make a difference.
* control your breathing on the Dubz and try to stay as relaxed as possible. If you don’t have Dubz this is a great wod to practice with.

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!

*UPCOMING SOCIAL, SAT 9/23*

RCFMB X Ani&Horacio

Pool Party at Kimpton Surfcomber Hotel

1717 Collins Ave, Miami Beach, FL 33139

1:00pm – 5:00pm

Family & Friends Welcome

Complimentary Bites

Reebok CrossFit Miami Beach – MB Conditioning

090523 (AMRAP – Reps)

3 rounds
8min of work:2min of rest
50 lunges
40 RKBS
30 DB S2OH
20 ring rows
*remaking Time max cal bike

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!

*UPCOMING SOCIAL, SAT 9/23*

RCFMB X Ani&Horacio

Pool Party at Kimpton Surfcomber Hotel

1717 Collins Ave, Miami Beach, FL 33139

1:00pm – 5:00pm

Family & Friends Welcome

Complimentary Bites

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

10min to complete
2 rounds
20 Mt. Climbers
10 bent knee windshield wipers
5 Kang Squats

Followed by 2 rounds
15 hollow rocks
15 supermans
10 upward downward dog
5 Kip swings

Barbells warmup (Checkmark)

7 each
Tempo deadlifts
Clean high pull
Muscle clean
p. Clean

Deadlift (1×8 @ 65%)

Deadlift (1×4 @ 80%)

Deadlift (1×8 @ 65%)

Done Done (Time)

For time
5 rounds of Cindy
5 Pull ups
10 Push ups
15 air squats

30 P. Cleans 135/95

5 rounds of Cindy

Notes:stimulus
*** Push the pace on your first 5 rounds of Cindy. All body weight means all mental. This doesn’t need to be all out sprint but should be a competitive pace.
** quick singles on the Power Cleans. Especially if you stayed true to an aggressive pace on Cindy.
*Just hang on!!! The last 5 rounds of Cindy will be uncomfortable. Break up the push ups but keep your rest between sets to a minimum.

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!

*UPCOMING SOCIAL, SAT 9/23*

RCFMB X Ani&Horacio

Pool Party at Kimpton Surfcomber Hotel

1717 Collins Ave, Miami Beach, FL 33139

1:00pm – 5:00pm

Family & Friends Welcome

Complimentary Bites

Reebok CrossFit Miami Beach – CrossFit

090323 (AMRAP – Reps)

25min EMOM
•cal bike
•KBSDHP 32/24
•Cal Ski
•box jumps 24/20
•rest

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!

*UPCOMING SOCIAL, SAT 9/23*

RCFMB X Ani&Horacio

Pool Party at Kimpton Surfcomber Hotel

1717 Collins Ave, Miami Beach, FL 33139

1:00pm – 5:00pm

Family & Friends Welcome

Complimentary Bites

Reebok CrossFit Miami Beach – MB Conditioning

090123 (Checkmark)

25’ emom

A- 15/13 cal rower
B- 21 wall balls
C- 8 burpee box jumps
D- 200m run
E- rest

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

083023 (Checkmark)

Every 6’ for 24’

500m row
18 db snatch
15 v-ups
12 burpees

Buy out: 30 knee tucks on rower

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 083023 (Checkmark)

2 rounds
20 Heel Drives
20 hollow rocks
20 knee rotation (90 to 90)
200m run

Tuxedo (Time)

60 Lunges
50 sit ups
400m run
30 Push ups
20m sled push
30 Push ups
400m Run
50 V-ups
60 Step ups 24/20

Notes/stimulus
***Just move!!! Dont Hold back on this Wod. Theres no external load on this wod besides the sled; so the objective is to push the threshold of being uncomfotable.

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

082923 (Time)

-50 cal bike
30 kb g2oh
30 kb lunges
30 box jumps
-40 cal bike
40 kbs
40 kb lunges
40 box jumps
-30 cal bike
50 r.kbs
50 kb lunges
50 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 – CrossFit

Warm up 082923 (Checkmark)

Warm up:
8 min
10 Mt. Climbers
10 wind shield wipers
10 sonics
10 scorpions
10 kb high pulls
5/5 halos

Punch Drunk (Time)

Every 10min for 30min

100 Dubz/ 250 singles
500m row
30 wallballs 20/14
20 Alt DB Snatches 50/35
20 pull ups

*** This one is about consistency. Every set should be relatively being close to the same time. 10-30 second difference.
** Keep the tow steady… Should be 1:45-2:15 pace. Take note that sprinting could set you back leading to the wall balls.
*on the movements try not to break them up in more than 2 sets.