Announcements Don’t forget!! BRING A FRIEND WEEK is 11 September 2023!!! Please use the sign-up sheet located on the front desk to list all of your friends who are joining us. There is also a QR code you can use to have your friends complete the waiver prior to coming to class. Anyone who joins...Read More
Announcements Don’t forget!! BRING A FRIEND WEEK is 11 September 2023!!! Please use the sign-up sheet located on the front desk to list all of your friends who are joining us. There is also a QR code you can use to have your friends complete the waiver prior to coming to class. Anyone who joins...Read More
Announcements Don’t forget!! BRING A FRIEND WEEK is 11 September 2023!!! Please use the sign-up sheet located on the front desk to list all of your friends who are joining us. There is also a QR code you can use to have your friends complete the waiver prior to coming to class. Anyone who joins...Read More
Miramar Beach Strength and Conditioning – Crossfit Warm-up Warm Up: 10:00 minutes for Quality 12/9 Calorie Machine of Choice 10 Prone Swimmers 5/5 Single Kettlebell Front Rack Curtsy Lunges , Moderate Load 5/5 Single Arm Ring Row (2020 Tempo) :20 Second Wall Facing Handstand Hold Shoulder Press Strict Press Every 2:30 minutes, 3 Sets 10...Read More
Miramar Beach Strength and Conditioning – Crossfit Warm-up 12:00 minute Cap 400m Run, Easy Into 2 Sets, For Quality: :30 Second Superman :30 Second Hollow Body Hold 10 Bodyweight Cossack Squats :10 Dead Hang Hold + 10 Scapular Pull-Ups + 10 Second Top of Pull-Up Hold Into 400m Run, Moderate **If you’re unable to complete...Read More
Miramar Beach Strength and Conditioning – Crossfit Warm-up 8:00 minute Cap 2 Sets, For Quality 9/7 Calorie Row 2 Wall Walks 15 Banded Goodmornings 3 Tempo Ring Push-Ups (3131 Tempo) :15 / :15 second Single Arm Ring Plank Strength + Gymnastics (Checkmark) Part A) 0:00-2:00 minutes Max Unbroken Strict Handstand Push-Ups Part B) 10 EMOM,...Read More
Miramar Beach Strength and Conditioning – Crossfit Warm-up 12:00 Alt EMOM Minute 1 : 10 Air Squats + 10 V-Ups Minute 2 : 10 Alternating Step-Ups + 20 Single Unders Minute 3: 5 Walking Inchworm to Hollow (3 second pause) Skills and Drills Technique: Coaching Notes Toe to Bar Technique and Efficiency Extra Instructions /...Read More
Announcements Don’t forget!! BRING A FRIEND WEEK is 11 September 2023!!! Please use the sign-up sheet located on the front desk to list all of your friends who are joining us. There is also a QR code you can use to have your friends complete the waiver prior to coming to class. Anyone who joins...Read More
