CrossFit – Sun, Mar 24

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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

Steven RendonCrossFit – Sun, Mar 24
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CrossFit – Sat, Mar 23

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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.

Steven RendonCrossFit – Sat, Mar 23
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MB Conditioning – Fri, Mar 22

No comments

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

Steven RendonMB Conditioning – Fri, Mar 22
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CrossFit – Fri, Mar 22

No comments

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

Hero Hopper Friday 032224 (Checkmark)

Cam

Willy Magee

Pep

Uncle David from Texas

Mahan

Ariya Gods lion

Papa

Steven RendonCrossFit – Fri, Mar 22
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MB Conditioning – Thu, Mar 21

No comments

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

032124 (Time)

800m run

5 rounds

10 Single arm devil Press

10 Pull ups/ring rows

10 DB Step ups

10 RKBS

800m run

Steven RendonMB Conditioning – Thu, Mar 21
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CrossFit – Wed, Mar 20

No comments

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 032024 (AMRAP – Reps)

10 Rounds

Every 4min

15 cal Machine

1min heavy farmers carry hold (AHAP)

A) max AbMat Sit ups

B) max H.R. Push Ups

*alternate between the 2

Steven RendonCrossFit – Wed, Mar 20
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MB Conditioning – Wed, Mar 20

No comments

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

032024 (Time)

:15sec cal bike sprint

:45 sec of

A) push ups

B) v-ups

C) air squats

1min rest

*continue until you have completed a total of 150/120 cals on the bike

Steven RendonMB Conditioning – Wed, Mar 20
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MB Conditioning – Tue, Mar 19

No comments

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

031924 (Time)

For time

3 Rounds

1000m row

50 lunges

35 KB SDHP

20 box jumps

Steven RendonMB Conditioning – Tue, Mar 19
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CrossFit – Tue, Mar 19

No comments

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)

Warm up

20 calf raises

20 Toe raises

20 Jumping jacks

10/10 Bend and extend

20 Drop Squats

10 HS Kick Ups

Team Up (Time)

Teams of 2

4 Rounds

400m run (together)

30 Box jump overs 24/20

( one person holding a wall sit while work is performed )

20 Strict HSPU

( one person holding a H.S. Hold while work is performed )

10 Squat Cleans 155/105

Steven RendonCrossFit – Tue, Mar 19
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MB Conditioning – Mon, Mar 18

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Announcements

REGISTER FOR THE 2024 OPEN

Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.

3 Weeks, 3 Workouts

February 29 – March 18

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

ATTENTION CLIENTS:

We regret to inform you that the outside lawn area will be temporarily closed until further notice due to safety concerns and emergency repairs.

Your safety is our top priority and we apologize for any inconvenience this may cause. We are working diligently to resolve the issue and will keep you updated on the progress.

The front entrance on Alton Rd will remain open as both entrance and exit.

Thank you for your understanding and cooperation!

Reebok CrossFit Miami Beach – MB Conditioning

031824 (Time)

2 rounds

6min to complete

800m run

10 to complete

40/30 cal bike

35 wall balls

30 Burpees

Steven RendonMB Conditioning – Mon, Mar 18
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