Miramar Beach Strength and Conditioning – Crossfit Warm-up 2 Sets, For Quality or 8:00 minutes 20/20 Lateral Banded Monster Walk Steps 10 Banded Air Squats 5/5 Banded Glute Bridge Marches 5 Tempo Push-Up (31×1) 5 High Box Jumps MBSC Total (5 Rounds for weight) 45:00 window to complete MBSC Total: 1-rep max Power Clean 1-rep...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 3 Sets, 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 Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP 50 Medball Weighted Sit-Ups...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up Warm-Up 2 Sets, For Quality 1:00 Cardio Choice 8 Bootstrap Squats + Deep Squat Thoracic Rotations 10 Barbell Goodmornings 10 Bradford Z-Press with Lock-Out 5 Burpee Broad Jumps Barbell Primer Build weight over 3-4 sets before starting clock to get to a heavy Slow Pull Power Clean...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 9:00 minute EMOM minute 1: 10 Air Squats + :10 Hollow minute 2: 10 Alternating Step-Ups + :15-:20 Scapular Pull-Ups minute 3: 5 Walking Inchworm to Hollow (3 second pause) Back Rack Lunge Take 12:00 to Establish Barbell Back Rack Stationary Reverse Lunge Establish a 10RM /...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 3 Rounds, Increasing Intensity 200m Run 9/7 Calorie Bike :20 Wall Lean March 10/10 Single Leg Glute Bridge *cap this warm-up at 10:00 minutes to allow time to set-up and get the workout done in the time frame. Metcon (4 Rounds for time) 4 Sets, Each for...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up Warm-Up 2 Sets, For Quality 250/200m Row 5/5 Worlds Greatest Stretch 10 Squat Y’s, Light Load 5 High Hang Muscle Snatch 8 Snatch Grip Push Press Into.. Barbell Primer 3 Sets, @ light load to moderate loads, priming positions prior to starting the clock to find a...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 2 Sets, For Quality: 8:00 Cap 20/20 Lateral Banded Monster Walk Steps 10 Banded Air Squats 5/5 Banded Glute Bridge Marches 5 Barbell Kang Squats, 45/35lb (20/15kg) 8 Strict Knees to Chest Back Squat Take 10 minutes to Establish 20RM Back Squat Extra Instructions / Points of...Read More

Announcements With sincere regret, we must inform you that supervised childcare will be unavailable Monday the 9th. We appreciate your understanding as we strive to enhance our services. Your commitment means the world to us. Thank you for being part of our exceptional CrossFit community. Miramar Beach Strength and Conditioning – Crossfit Warm-up 2 Sets,...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up Hot Start Warm-Up 3 Rounds, increasing intensity on each round 200m Run 20 Alternating Box Step-Ups 15 Russian KBS 10 Burpees Metcon (AMRAP – Rounds and Reps) 24:00 AMRAP, in Teams of 4 Partner 1 : 200m Run Partner 2 : Max Burpee Box Jump Overs 24/20”...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 9:00 EMOM min 1: 30 second Jump Rope min 2:10 Alternating Reverse Lunges + 10 Air Squats min 3: 6 Bar Kip Swings + 6 Jumping Pull-Ups Strength Every 2:30 X 5 Sets 5 Sets, For Load 5/5 Dual Kettlebell Front Rack Bulgarian Split Squat + 3...Read More