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 (No Measure)

3 rounds
10 Crab Bridges
10 Bent knee wind shield wipers
10 Sonics

Skill (No Measure)

4 sets
5 M.U. transition plus dip
*10 BB deadlifts after each set

Deadlift

Whoosh (AMRAP – Rounds)

5min amrap
40/30 cal Bike
Remaining time max P. Cleans 185/125

*** this is a fire breather!!! You want to keep your wattage consistent on the bike. Between 380-450 for the men and 250-350 for the ladies. This will allow you to finish between 2:00-2:30.
**On the Cleans take some time coming off the bike. Lower your heart rate down with a couple deep breaths. These should be short quick reps.