CrossFit – Thu, Oct 10

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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

Ready to Level Up?

We’re looking for dedicated athletes

who want to take their Olympic lifting and CrossFit skills to the next level!

Over a couple of weeks, we’ll be focusing on technique, strength, and explosiveness in a Small Group PT class.

Ready to PR? Click here to fill out this form for more info!

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

3 rounds

10/10 Bend and ext

10 Drop Squats

10 wall holds

5 Clean High Pulls

5 Muscle Cleans

5 P.Cleans

Rd 1 Strict Press

Rd 2 Push Preas

Rd 3 Push Jerks

S2OH (3 @ 55%
2 @ 65%
1 @ 75%
3 @ 65%
2 @ 75%
1 @ 85%
)

any way push, jerk or Split

RCFMB 101024 (AMRAP – Rounds and Reps)

12min Amrap

20 Air Squats

10 Dips

5 P. Cleans 155/105

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MB Conditioning – Thu, Oct 10

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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

Ready to Level Up?

We’re looking for dedicated athletes

who want to take their Olympic lifting and CrossFit skills to the next level!

Over a couple of weeks, we’ll be focusing on technique, strength, and explosiveness in a Small Group PT class.

Ready to PR? Click here to fill out this form for more info!

Reebok CrossFit Miami Beach – MB Conditioning

Conditioning 101024 (Checkmark)

HYROX training

Every 4’ for 36’

A- 400/350m row

15 burpee over the rowers

B- 400/350m ski

30 kb lunges

C- 20m sled push (AHAP)

100m farmers carry

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CrossFit – Wed, Oct 9

No comments

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

Ready to Level Up?

We’re looking for dedicated athletes

who want to take their Olympic lifting and CrossFit skills to the next level!

Over a couple of weeks, we’ll be focusing on technique, strength, and explosiveness in a Small Group PT class.

Ready to PR? Click here to fill out this form for more info!

Reebok CrossFit Miami Beach – CrossFit

Warm Up (Checkmark)

3min plyo warm up

:30 sec each

Jumping Jacks

High Knees

Butt Kickers

Cardio Party 100924 (AMRAP – Reps)

12:00 AMRAP

300m Run

30 Calorie Row

30 Push-Ups

– 2:00 rest –

12:00 AMRAP

300m run

30 Calorie Ski ERG

30 Sit-ups

– 2:00 rest –

12:00 AMRAP

300m run

30 Calorie Bike

30 Lunges

popadminCrossFit – Wed, Oct 9
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CrossFit – Wed, Oct 9

No comments

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

Ready to Level Up?

We’re looking for dedicated athletes

who want to take their Olympic lifting and CrossFit skills to the next level!

Over a couple of weeks, we’ll be focusing on technique, strength, and explosiveness in a Small Group PT class.

Ready to PR? Click here to fill out this form for more info!

Reebok CrossFit Miami Beach – CrossFit

Warm Up (Checkmark)

3min plyo warm up

:30 sec each

Jumping Jacks

High Knees

Butt Kickers

Cardio Party 100924 (AMRAP – Reps)

12:00 AMRAP

300m Run

30 Calorie Row

30 Push-Ups

– 2:00 rest –

12:00 AMRAP

300m run

30 Calorie Ski ERG

30 Sit-ups

– 2:00 rest –

12:00 AMRAP

300m run

30 Calorie Ski ERG

30 Sit-ups

popadminCrossFit – Wed, Oct 9
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MB Conditioning – Wed, Oct 9

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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

Ready to Level Up?

We’re looking for dedicated athletes

who want to take their Olympic lifting and CrossFit skills to the next level!

Over a couple of weeks, we’ll be focusing on technique, strength, and explosiveness in a Small Group PT class.

Ready to PR? Click here to fill out this form for more info!

Reebok CrossFit Miami Beach – MB Conditioning

100924 (Checkmark)

75 sit ups

60 plate OH lunges

45 plate g2oh @45/35lbs

30 burpee to plate

45 plate g2oh

60 plate OH lunges

75 sit ups

Beginning at 0:00 and every 03:00 perform:

200m run

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MB Conditioning – Tue, Oct 8

No comments

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

Ready to Level Up?

We’re looking for dedicated athletes

who want to take their Olympic lifting and CrossFit skills to the next level!

Over a couple of weeks, we’ll be focusing on technique, strength, and explosiveness in a Small Group PT class.

Ready to PR? Click here to fill out this form for more info!

Reebok CrossFit Miami Beach – MB Conditioning

CONDITIONING 100824 (Checkmark)

8’ EMOM

12/9 cal bike

(Goal is to finish the calories in less than 40 seconds)

Rest 2’

5 rounds of Cindy with a spin

5 pull ups

10 push ups

15 air squats

10 cal bike

Finisher:

50 hollow rocks

30 single leg v-ups

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CrossFit – Tue, Oct 8

No comments

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

Ready to Level Up?

We’re looking for dedicated athletes

who want to take their Olympic lifting and CrossFit skills to the next level!

Over a couple of weeks, we’ll be focusing on technique, strength, and explosiveness in a Small Group PT class.

Ready to PR? Click here to fill out this form for more info!

Reebok CrossFit Miami Beach – CrossFit

Warm Up (Checkmark)

2 Rounds

20 Shoulder Taps

10 Scorpions

10 H.R. Push ups

5 Kips Swings

Bench Press (5×5 ( increase weight after every set)
)

MFLH 100824 (AMRAP – Rounds and Reps)

15min Follow the leader

12 Alt DB Snatches (50/35)

6 Burpees

3 Bar Muscle-Up

complete 12-6-3 while partner holds sandbag in bearhug

if not doing Bar Muscle-Up, perform 6 burpee pull-ups

popadminCrossFit – Tue, Oct 8
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MB Conditioning – Mon, Oct 7

No comments

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

Ready to Level Up?

We’re looking for dedicated athletes

who want to take their Olympic lifting and CrossFit skills to the next level!

Over a couple of weeks, we’ll be focusing on technique, strength, and explosiveness in a Small Group PT class.

Ready to PR? Click here to fill out this form for more info!

Reebok CrossFit Miami Beach – MB Conditioning

Conditioning 100724 (Checkmark)

200m run

50 db snatch

400m run

40 db h.p.cleans

600m run

30 db thrusters

800m run

20 single arms devil press

1000m run

popadminMB Conditioning – Mon, Oct 7
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CrossFit – Mon, Oct 7

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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

Ready to Level Up?

We’re looking for dedicated athletes

who want to take their Olympic lifting and CrossFit skills to the next level!

Over a couple of weeks, we’ll be focusing on technique, strength, and explosiveness in a Small Group PT class.

Ready to PR? Click here to fill out this form for more info!

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

2 rounds

Warm up

20 Mt Climbers

15 Hollow rocks

10 Kip swings

5 Kang Squats

Deadlift (3 @ 55%
2 @ 65%
1 @ 75%
3 @ 65%
2 @ 75%
1 @ 85%)

MFLH 100724 (AMRAP – Reps)

15 EMOM

Every minute on the minute for 18 minutes

Minute 1: 15/12 Calorie Echo Bike

Minute 2:20 Wallball (20/14)

Minute 3: 10 Toes to Bar

popadminCrossFit – Mon, Oct 7
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CrossFit – Sun, Oct 6

No comments

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

Ready to Level Up?

We’re looking for dedicated athletes

who want to take their Olympic lifting and CrossFit skills to the next level!

Over a couple of weeks, we’ll be focusing on technique, strength, and explosiveness in a Small Group PT class.

Ready to PR? Click here to fill out this form for more info!

Reebok CrossFit Miami Beach – CrossFit

100624 (Time)

10 Rounds

10 Alt DB Snatches 50/35

10 Box Jumps Overs 24/20

100m Run

Buy out:

100 Alt V-Ups

popadminCrossFit – Sun, Oct 6
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