Call us: 850-614-0694 | CrossFit Miramar Beach
Call us: 850-614-0694 | CrossFit Miramar Beach



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 gets both you AND your friend a referral credit of 40% off one month membership!

Miramar Beach Strength and Conditioning – Crossfit


(8:00 minute Cap)

2 Sets, For Quality

1:00 Row (:30 ez,:20 mod,:10 hard)

15 Hollow Rocks

200m Run

20 Mountain Climbers

Metcon (4 Rounds for time)

Every 10:00 X 4 Sets

500/425m Row

25 V-Ups

400m Run

20 Burpees

Score = Combined interval time

Goal / Set : 6:00-7:00 minutes

Time Cap / Set: 8:00 minutes

Primary Objective : Hold 5k pace for the row and the run

Secondary Objective : Complete each set in 7:00 minutes or less

Stimulus : Midline Conditioning / Aerobic Stamina


400/350m Row

25 Abmat Sit-Ups

300m Run

15 Burpees


20 V-Ups

400m Run

15 Burpees


As Written


25 GHD Sit-Ups

20 Lateral Burpees over line


Recovery / Mobility Protocol

2 Rounds

Right Leg + Left Leg

:15sec Down Dog

:30sec Low Lunge

:15 Elbow to Knee and Rotate

:15sec Reach to Sky and Hold

:30sec Half Kneeling Hamstring Stretch

:30sec Pigeon

Optional Accessories

4 Sets, For Load

:30 second Dual Kettlebell Front Rack Wall Sit

100ft Reverse Sled Drag

100ft Sled Push

Load: Athletes Choice



2 Sets:

100-200m Easy Freestyle

50-100m Pull w/Pull Buoy and Paddles

50-100m Kick w/Fins



Rest 1:00 minute between efforts

Hold pace on the way up the ladder and descend pace on the way back down the ladder


100-200m choice

Total Distance: 2-500-3,000m

Stimulus: Muscular Stamina / Aerobic Threshold

RPE: 7/10

Primary Objective: Descending pace / increasing speed on the way down the ladder

Secondary Objective: Count strokes and work to extend the length of each stroke while maintaining pace. i.e less strokes per lap at a given pace

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