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 (Checkmark)

2 rounds

5/5 wall shoulder SARS

10 calf raises

10 Toe Raises

15 hollow rocks

15 prone int/ext rotation

20 Mt. climbers

20 Baby Makers

Barbell Work

7 reps each

(First 4 reps on coaches command)

•Snatch Pull

•Muscle Snatch

•OH Squats

•Snatch Balance

•Snatch Pull Unders

•Squat snatches

Beacon (Time)

50 Dubz

10 Bar Facing burpees

10 Squat Snatches @ 95/65

50 Dubz

10 Bar Facing burpees

8 Squat Snatches @ 115/85

50 Dubz

10 Bar Facing burpees

6 Squat Snatches @ 135/95

50 Dubz

10 Bar Facing burpees

4 Squat Snatches @ 155/105

50 Dubz

10 Bar Facing burpees

2 Squat Snatches @ 165/115

Notes/stimulus

*** push the pace on the Dubz and bar hopping burpees. Doesn’t need to be a sprint but at no point should you have to stop. Find a pace you can stick too for all 5 sets.

** set your self up on each rep of the squat snatches. Including the earlier lighter sets.