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!

CrossFit Miami Beach – Hyrox Conditioning

101123 (Checkmark)

Every 4’ for 36’

A- 24/20 cal ski

30 push ups

B- 400m run

30 DB lunges (1X DB)

C- 30/25 cal row

30 v-ups

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!

CrossFit Miami Beach – Hyrox Conditioning

101023 (Checkmark)

10 rounds

Sprint EVERY round

15 goblet squat @24/16

12 burpees

9/7 cal bike

Rest 1’ after every round

Buy out:

50 kb pass thru

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!

CrossFit Miami Beach – CrossFit

Warm Up (Checkmark)

3 rounds

10/10 warrior pose pull aparts

10 Crab Bridges

5 Kip swings

100m run

Get Down to Get Up (Time)

30 Burpee Pull ups

20 Burpee C2B Pull Ups

10 Burpee M.U.

*Every 2min starting at :00 200m run

note/stimulus

***This strategy is a simple one. Keep your pace and keep moving. Keep your run under a minute and it will work out great for you.

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!

CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

Warm up:

2 rounds

5 cal bike upper body

10 scorpions

5 HS Kick ups

5 cal bike lower body

10 Mt. Climbers

10 Drop squats

Then Barbell break down

•clean High Pulls

•Muscle cleans

•P. Cleans

Tap ~n~ Go (AMRAP – Reps)

Tap n Go

P. Cleans

:30sec of work :90sec of rest

Set 1- @ 95/65lbs

Set 2- @ 135/95lbs

Set 3- @ 155/105lbs

Set 4- @ 185/125lbs

Set 5- @ 205/135lbs

Trouble With (AMRAP – Rounds and Reps)

14min amrap

50 step ups 24/20”

25 HSPU

15 cal bike

Notes/stimulus

***Name of the game is step ups!!! More mental thank it is physical. Just keep it going!!! Especially when him getting off the bike.

**You can push the pace on the HSPU. It will be a couple 2-4min before you get back to them; so there will be time to recover.

*Keep grinding on that bike. 15 cals isn’t much buy if you sprint this it can cost you some time on the step ups.

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!

CrossFit Miami Beach – Hyrox Conditioning

100923 (Checkmark)

500m row

40 box jumps

30 ring rows

20 db thrusters (2X DB)

30 ring rows

40 box jumps

500m row

Every 03:00 starting at 0:00 complete:

200m run

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!

CrossFit Miami Beach – CrossFit

Fired Up (Time)

4 Rounds for time

3 Wall Walks

23 Kettlebell Swings (53/35 lbs)

13 Ring Dips

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!

CrossFit Miami Beach – CrossFit

100723 (Checkmark)

teams of 2

4 rounds

400m medball run 20/14

15 Thrusters 135/95

20 cal bike

30 KBSDHP 32/24

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!

CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

Mobility

Hip/ankle/ shoulder

10 reps

Yoga flow

First Floor (Time)

21-18-15-12-9-6-3

•cal row

•Burpees over the rower

•T2B

Notes/stimulus

*** This one is tougher than it looks.

**Stay steady and on the row and burpees.

*Break up the early sets of T2B. Save the unbroken sets for when the reps drop lower in the later rounds.

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!

CrossFit Miami Beach – Hyrox Conditioning

100623 (Time)

800m run

3 rounds

15 Push ups

20 DB Lunges

400m run

2 rounds

20 KBS

30 air squats

200m run

30 Burpees

40 DB thrusters

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!

CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

Warm up:

2 rounds

7 reps each

Frontal raises

Lat raises

Bent over flys

High pulls

Presses

Then

15/15/15 Good Mornings straight-in-out

5 High pulls

5 Muscle cleans

5 P. Cleans

S2OH (16min to find 1rm)

any way push, jerk or Split

Rabbit (Time)

For time

30 Deadlifts 135/95

30 Box Jump Overs 24/20

20 P. Cleans

20 cal Bike

10 Clean and Jerks

10 Burpee Box Jump overs

Notes/stimulus

***this one’s is short and sweet!!! Weight is light so move efficiently.

**keep it moving on all the non barbell movements.