Announcements

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

GOOD NEWS: We Reopen Tomorrow!

We’re delighted to announce that the gym is reopening tomorrow! Thank you for your patience and support during our temporary closure. Now, let’s get back to work and make those gains!

Sincerely,

Your RCFMB Fam

CrossFit Miami Beach – CrossFit

032524 (Time)

Teams of 2

50 P. Cleans 135/95

50 cal Bike

500m row

40 P. Cleans 155/105

40 cal Bike

1000m row

30 P. Cleans 185/125

30 cal Bike

1500m rows

Announcements

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

CrossFit Miami Beach – CrossFit

032324 (No Measure)

The Gym will be closed Saturday 3-23-24 due to the flooding in the gym caused by the severe weather.

We will be working hard to clear up all the water and disinfect the whole gym to reopen for Sunday.

We apologize for the short notice but your safety is our first concern.

Announcements

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

CrossFit Miami Beach – CrossFit

Hero Hopper Friday 032224 (Checkmark)

Cam

Willy Magee

Pep

Uncle David from Texas

Mahan

Ariya Gods lion

Papa

Announcements

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

CrossFit Miami Beach – Hyrox Conditioning

032224 (AMRAP – Reps)

4 rounds

2min on: 1min off

A) 18 wallballs

10 T2B

Remaining time max Dubz

B) 18 DB Cleans

3 wall Climbs

Remaining time max Dubz

Announcements

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

CrossFit Miami Beach – Hyrox Conditioning

032124 (Time)

800m run

5 rounds

10 Single arm devil Press

10 Pull ups/ring rows

10 DB Step ups

10 RKBS

800m run

Announcements

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

CrossFit Miami Beach – Hyrox Conditioning

032024 (Time)

:15sec cal bike sprint

:45 sec of

A) push ups

B) v-ups

C) air squats

1min rest

*continue until you have completed a total of 150/120 cals on the bike

Announcements

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

CrossFit Miami Beach – CrossFit

MFLH CARDIO Party 032024 (AMRAP – Reps)

10 Rounds

Every 4min

15 cal Machine

1min heavy farmers carry hold (AHAP)

A) max AbMat Sit ups

B) max H.R. Push Ups

*alternate between the 2

Announcements

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

CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

Warm up

20 calf raises

20 Toe raises

20 Jumping jacks

10/10 Bend and extend

20 Drop Squats

10 HS Kick Ups

Team Up (Time)

Teams of 2

4 Rounds

400m run (together)

30 Box jump overs 24/20

( one person holding a wall sit while work is performed )

20 Strict HSPU

( one person holding a H.S. Hold while work is performed )

10 Squat Cleans 155/105

Announcements

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

CrossFit Miami Beach – Hyrox Conditioning

031924 (Time)

For time

3 Rounds

1000m row

50 lunges

35 KB SDHP

20 box jumps

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!

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.