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 – CrossFit
MFLH Warm up (Checkmark)
2 sets:
3 Calorie sprint
6 Worlds Greatest (6 each side)*
8 goblet squats
10 H.R. Push ups
6min to complete
Barbell work
All on coaches command
•clean Pulls
•front squats
•Clean Pull Unders
•Squat Cleans
•Jerks
•Squat Clean and Jerks
Complex (Weight)
8min EMOM
2 Squat Clean and Jerks
@ 70-80%
MFLH 031824 (AMRAP – Reps)
EMOM 20:00
Minute 1: 18 Toes to Bar
Minute 2: 100m run
Minute 3: 10 DB Box Step Overs (50/35)
Minute 4: REST
NOTES: today’s EMOM is about buy accumulation on the toes to bar. It’s 18 reps per minute which combined with the dumbbell box step overs on minute number three, this will get grippy overtime. The goal here would be to keep the set as big as possible on the Toes to Bar, but more importantly, accumulating that volume of 18 each minute.
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