CrossFit – Thu, Mar 28

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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


Saturday, 3/30 (12-1p)

Join us for our next Yoga session & guided ice baths!

-Use Outdoor Shower

-Bring a Towel & Change of Clothes

-Bring a Yoga Mat

Reebok CrossFit Miami Beach – CrossFit

Warm up (No Measure)

20 cal Raises

20 Toe Raises

50 Single Unders

15 Hollow rocks

15 Super mans

50 Single Unders

10 Squat to Sissy Squat

10 ATG Split Squats

50 Single Unders


7-10 reps each on command

Clean High Pull

Muscle Cleans

Power Cleans

Power Clean (5×3 Tap and Go)

Farewell Cam (MFLH) (Time)

3 sets:

400m run

30 Wallball

20 Box Jump Overs 24/20”

10 Power Clean (185/125)

– rest 2:30 –

NOTES: Today’s workout is a mini chipper repeat with the intention of trying to increase your pacing each round. Again round one at a pace that feels relatively comfortable and look to see where you can push to get faster each time. The 400 m run should be two minutes or less.

The wall balls should be completed in two or less sets.The loading on the power clean should be moderate to heavy however should take approximately one minute to complete. Scale to distance reps and loading accordingly to hit the intended stimulus.

For Completion

Steven RendonCrossFit – Thu, Mar 28

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