Chris lost 95 pounds and is just getting started on his weight loss and fitness journey!

Chris lost 95 pounds and is just getting started on his weight loss and fitness journey!

WOW! Chris lost 95 pounds in 6 months and is keeping it off!

How long did you wait before signing up for The Dan Plan?

I waited years, after knowing I needed a change, before finally signing up for it.

waited 8 months before signing up for the Dan Plan, after knowing of it.

What had you tried before?

Unguided gym memberships and a half assed diets.

What were your overall results those programs?

Years of payments for things I wasn’t using, additional weight gain and pre-diabetes.

What would you say to someone on the fence about signing up?

There is no perfect time to start, life is too complicated to need the perfect window to address your own health and happiness.

Once the kid is older, once the job is easier, after I move to _, once _ season is over with – there’s always justifications to not do it now.

You can totally do this while juggling everything else in your life. You don’t have to think about what to do, just follow the guide and put in the work.

Getting your diet and exercise going on a nice routine seriously makes every other part of a complicated modern life easier to deal with both mentally and physically.

I couldn’t be on my feet for more than 10 minutes without wincing in pain, that’s where I allowed myself to get to before I hit ‘bottom’ enough to do something about it.

That sucks. Don’t keep pushing where ‘bottom’ is before starting the climb back out.

The only thing in the whole process that was truly hard, was knowing I could have done it sooner.

Why You’re Not Losing Weight – Even If You’re Trying Really Hard

FACT: If you’re trying to lose weight and you’re not, you’re not in a calorie deficit. Losing weight is hard!

You may have read somewhere that it’s because of hormones, or genetics, or your age, or metabolism for isntance.

While these can play a small part, the majority of your loss or gain will be based off of the calories you eat.

Studies have concluded vast underreporting of calorie intake

https://pubmed.ncbi.nlm.nih.gov/1454084/

http://38r8om2xjhhl25mw24492dir.wpengine.netdna-cdn.com/wp-content/uploads/2016/08/16-07-12-Counting-Calories-Final.pdf

So, a little tough love here. If you’re “eating healthy” or eating “pretty good” and you’re still gaining weight (and you don’t want to be gaining weight) – you have to track food! You have to learn how to eyeball quantities and stick to it.

Easy? Nope. Again, losing weight is hard, it’s true!

Simple? Absolutely.

You learned how to read, write, drive a car, open a bank account, rent or buy a home, and many other things. You CAN learn how to control nutrition intake to benefit your health and longevity.

I teach people how to do this. It’s my mission. I’m sorry they don’t teach this in school (they should) – but it is a basic human skill!

The food industry is NOT your friend. They want your money, not your health. Cheaper processed foods are more expensive, health wise, in the long run, that’s a fact!.

It’s the old saying, “Cheap now, expensive later.”

YOU are worth it.

YOU should be your biggest investment, not some fancy car or faux-luxury lifestyle – YOU.

Yes, before you worry about the next car or phone you’re going to buy, you should worry about you! You are important, and your health is the best investment you can make. Don’t waste time and energy on things that won’t make you better. Invest in health, in fitness!

For more info and to set up a complimentary session with us, go here: guitartownathletics.com/get-started

WHY YOU’RE NOT LOSING WEIGHT (EVEN IF YOU’RE TRYING REALLY HARD AND EATING HEALTHY)

Why You're Not Losing Weight (Even if You're Trying Really Hard and Eating Healthy)

Why You’re Not Losing Weight (Even if You’re Trying Really Hard and Eating Healthy)

FACT: If you’re trying to lose weight and you’re not, you’re not in a calorie deficit

You may have read somewhere that it’s because of hormones, or genetics, or your age, or metabolism.

While these can play a small part, the majority of your loss or gain will be based off of the calories you eat.

Studies have concluded vast underreporting of calorie intake

https://pubmed.ncbi.nlm.nih.gov/1454084/

http://38r8om2xjhhl25mw24492dir.wpengine.netdna-cdn.com/wp-content/uploads/2016/08/16-07-12-Counting-Calories-Final.pdf

So, a little tough love here. If you’re “eating healthy” or eating “pretty good” and you’re still gaining weight (and you don’t want to be gaining weight) – you have to track food! You have to learn how to eyeball quantities and stick to it.

Easy? Nope.

Simple? Absolutely.

You learned how to read, write, drive a car, open a bank account, rent or buy a home, and many other things. You CAN learn how to control nutrition intake to benefit your health and longevity.

I teach people how to do this. It’s my mission. I’m sorry they don’t teach this in school (they should) – but it is a basic human skill!

The food industry is NOT your friend. They want your money, not your health. Cheaper processed foods are more expensive, health wise, in the long run.

It’s the old saying, “Cheap now, expensive later.”

YOU are worth it.

YOU should be your biggest investment, not some fancy car or faux-luxury lifestyle – YOU.

Why We Don’t Kip

For the same reason we don’t use horse drawn carriages anymore. We’ve found a better way and we’re using it.

Do strict pull ups, do strict handstand push ups, or don’t do them.

When you’re ready to stop kipping and start getting your best results ever, fill this out and we’ll be in touch to set up a free consultation

http://bit.ly/Fit305App

Saturday

Announcements


NEW ZOOM LINK!
https://zoom.us/j/679368832

Invite your friends. Send them this link!
https://bit.ly/VirtualFriendsAndFamilyDropIn

CrossFit 262, CrossFit 305, CrossFit A1A – BURN

View Public Whiteboard

Saturday Night Cabin Fever (AMRAP – Reps)

2 minutes of jumping jacks on the coaches command 5 air squats

Then:

2 minutes of high knees on coaches command 5 up/downs

:60 Samson stretch per side

:60 grok squat

Workout:

Saturday Night Cabin Fever

5 rounds

100 Mountain Climbers or Double Unders

20 up downs (no push-up burpee)

Max reps kB Swings or Dumbell Snatch until the 3 minute mark rest until 4 minutes

Abs

1 minute Bicycle crunch (hold elbow to knee on coaches command)

1 minute plank

1 minute butterfly sit-up

Coaches choice stretch

Thursday

Announcements


NEW ZOOM LINK!
https://zoom.us/j/679368832

Invite your friends. Send them this link!
https://bit.ly/VirtualFriendsAndFamilyDropIn

CrossFit 262, CrossFit 305, CrossFit A1A – BURN

View Public Whiteboard

Metcon (AMRAP – Reps)

Warm Up:

3 Rounds:

10 Jumping Jacks,

10 Air Squats

10 Side Lunges

:20 Pigeon per Side

——————————–

18 Minute EMOM

:50 on, :10 off

1: Snatches

2: Air Squats

3: 10 Side Plank Hip Raises per side

4: Swings

5: Wall Sit

6: Shoulder Taps

Use weights you can keep moving with!

—————————–

Accessory:

4 Rounds:

10 Weighted Glute Bridges

20 Leg Pulses per Side

—————————-

Stretchinnnnnnn

:45 Seconds per:

Laying Quad Stretch

Laying Knee Across Body

Wide Leg Hamstring Stretch

8 Point Shoulder

Wednesday ZOOM

Announcements


NEW ZOOM LINK!
https://zoom.us/j/679368832

Invite your friends. Send them this link!
https://bit.ly/VirtualFriendsAndFamilyDropIn

CrossFit 262, CrossFit 305, CrossFit A1A – BURN

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

Warm Up

20 jumping jacks

20 high knees

20 butt kickers

20 alt single leg RDL

10 Hollows w/ 2 second hold

10 supermans w/ 2 second hold.

———————————————

Strength:

4 Rounds NOT for time:

12 Bicep Curls or Bent Over Rows

12 Front Raises

12 Side Raises

12 Push Ups

——————————————

Metcon:

12 Minute AMRAP:

3-6-9-12-15-18…

Mountain Climbers (2 count)

Russian Twists (2 count, use a little weight if you have one)

Up Downs

————————————

Stretch:

Pecs

Delts

Triceps

Forearms

Cobra

Tuesday

Announcements


NEW ZOOM LINK!
https://zoom.us/j/679368832

Invite your friends. Send them this link!
https://bit.ly/VirtualFriendsAndFamilyDropIn

CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

400m jog

2 minutes double under practice

2 minutes any other cardio.

PVC Warmups for the barbell movements.

Metcon

Metcon (Time)

30-20-10

Deadlift (95/63)

Hang Power Clean (95/63)

Shoulder to Overhead (95/63)

Jumping Lunges

V-Ups (touch toes)

Bar Hops (2 count).
This’ll take a while. Be smart.

Abs

Metcon (No Measure)

20 Reps Strict TTB.

Clean off your station when you’re done.

Mondawg

Announcements


NEW ZOOM LINK!
https://zoom.us/j/679368832

Invite your friends. Send them this link!
https://bit.ly/VirtualFriendsAndFamilyDropIn

CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

View Public Whiteboard

A. CONDITIONING

Metcon (No Measure)

5×10 alternating EMOM:

step back lunges

box dips

Metcon

Metcon (Time)

3 rounds for time:

305m run

21 thrusters 45/33

15 box step ups

9 burpees

Double Tornado

Announcements


NEW ZOOM LINK!
https://zoom.us/j/679368832

Invite your friends. Send them this link!
https://bit.ly/VirtualFriendsAndFamilyDropIn

CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Coaches choice:

7 minute warmup

Metcon

Metcon (AMRAP – Rounds)

“Double Tornado

7 minute AMRAP:

30 Air Squats

20 Anchored situps

10 Push-ups

2 minute rest

11 minute AmRaP:

50 Jumping Jacks

100 Mountain Climbers

200m Run (1 minute)
Scale 200m run to a 250m row, 100 double unders or 200 single unders

Metcon

Metcon (No Measure)

3 to 5 rounds:

10 Single Leg Glute Bridges

10 Single Leg RDLs

Stretch

Metcon (No Measure)

Coaches choice

Saturday BRO

CrossFit 305, CrossFit A1A – CrossFit

View Public Whiteboard

Warm-up

TRAMUP (No Measure)

Row 500 Meters – or 200 Single Unders – or Run 400 – or 100 jumping Jacks

10 arm circles FWD. & 10 BACK

10 Touch the Floor & Reach Overhead

10 Strict Pull Ups or ring rows (skip if no bar)

10 Russian KB/DB/Water Jug Swings, light

20 Air Squats

10 Samson Lunges

10 Strict Toes to Bar Or V-Ups

20 Butterfly Sit Ups

20 Push Ups

MOVE WITH INTEGRITY

Strength

Metcon (No Measure)

Five Giant Sets!

5x MegaSet

MegaSet=

20 Bicep Curls

20 Strict Overhead Press

20 Bent Over Rows

Do that as one big set without putting your object down. Rest as needed in between sets, 5 total sets.

Use any object you have, if your object is too heavy then drop the number of reps down.

Conditioning

Metcon (AMRAP – Reps)

12 Minute EMOM

(:20/:10/:20/:10)

1: Thrusters or Wall Balls

2: Jumping Lunges

3: Bicycle Crunches
Minute one – :20 max Thrusters/Wall Balls, :10 rest, :20 Thrusters/Wall Balls, :10 rest.

Minute two – :20 max jumping lunges, :10 rest, :20 max jumping lunges, :10 rest.

Minute three – :20 max Bicycle Crunches, :10 rest, :20 max Bicycle crunches, :10 rest.

Repeat 4 times for a total of 12 minutes.

LIFTURDAY

CrossFit 262 – CrossFit

View Public Whiteboard

Hang Snatch (10×1 OTM)

HANG FROM BELOW KNEE

Hang Clean and Jerk (10×1 OTM)

HANG FROM BELOW KNEE

Metcon (Time)

3 ROUNDS:

10 SNATCH

400M RUN
(Rx 60% TODAYS HANG SNATCH)

Friday

CrossFit 305, CrossFit A1A – CrossFit

View Public Whiteboard

Metcon (Time)

Warm Up:

3 Rounds

10 Knees to Chest

10 Touch Floor and Jump

10 Air Squats

3 Walkouts w/pushup

:20 Pigeon per side

———————————–

14 Minute AMRAP:

50 Double Unders or Jumping Jacks

50 Russian Swings

40 4′ Broad Jumps

40 Goblet Squats

30 Butterfly Sit Ups

30 Push Ups

20 Snatches

20 Burpees

if you finish the burpees, back to the top!

———————————–

Finisher:

3 Rounds

15 Box Dips

:45 Plank

———————————–

Coaches’ Choice Stretch

Friday

CrossFit 262 – CrossFit

View Public Whiteboard

Metcon (Time)

Warm Up:

3 Rounds

10 Box Step Ups

10 Touch Floor and Jump

10 Air Squats

3 Walkouts

:20 Pigeon on Box per side

———————————–

Chipper:

50 Double Unders

50 Russian Dumbbell Swings (50/35)

40 Box Jumps

40 Goblet Squats

30 Butterfly Sit Ups

30 Push Ups

20 DB Snatches

20 DB Clean and Jerks (1 arm)

10 DB Thrusters (1 arm)

10 Devil’s Presses (1 arm)

———————————–

Finisher:

3 Rounds

15 Box Dips

:45 Plank

———————————–

Coaches’ Choice Stretch

Thursday

CrossFit 305, CrossFit A1A – CrossFit

View Public Whiteboard

Metcon (No Measure)

Warm Up:

10 Down to 1

Jumping Jacks

Russian Twists

——————————-

Strength:

4 Rounds not for time:

:45 Wall Sit – (add weight if necessary)

15 Hollow Rocks

——————————–

Metcon:

8 Rounds Of Tabata Each (not alternating)

Air Squats

Mountain Climbers

Alt. Single Leg V-Ups

Row/Bike/Double Unders/Some Other Cardio

No score. Just go hard.

——————————–

Cool Down:

800m or 1 mile light jog.

Thursday

CrossFit 262 – CrossFit

View Public Whiteboard

Metcon (No Measure)

Warm Up:

10 Down to 1

Jumping Jacks

Russian Twists

——————————-

Strength:

5 Rounds not for time:

5-10 Pullups/Ring Rows

(strict, weighted, kipping, anything)

15 Hollow Rocks

1/1 Turkish Get Up (any weight)

Do the hollow rocks and Turkish get ups in your box. Leave to do your pull ups, but alternate with people next to you so you aren’t all on pull ups at the same time.

——————————–

Metcon:

8 Rounds Of Tabata Each (not alternating)

Goblet Step Back Lunges (53/35)

Mountain Climbers

Alt. Single Leg V-Ups

Row/Bike/Double Unders/Some Other Cardio

No score. Just go hard.

——————————–

Cool Down:

800m or 1 mile light jog.

Our Mission & Vision

Our Mission & Vision

The mission of our gyms is to be the best gyms in Miami & Miami Beach, while helping 10,000 people locally. Since 2008, we have been in pursuit of this goal – and we inch closer every day! We accomplish this through the personal excellence and experience of our team.

The knowledge, attention to detail, and relentless positivity of our staff is our number one goal, and our number one success. We will help every client achieve their goals in the most professional manner possible through use of well thought out and planned nutrition and exercise programs. We will help our training staff to become both locally and nationally recognized. 

Our vision is to provide the safest, most efficient and effective nutrition and exercise programs in internationally recognized small box studios. We will recruit, train and employ only the best fitness professionals, providing a stable & healthy work environment that focuses on an uplifting culture.

Our goal with each client is to build meaningful, long lasting relationships that achieve optimum fitness, both individually and as a community. 

Our Core Values

We are dedicated to providing the highest quality fitness experience for our members. In order to do so, our team is dedicated to being in line with the following core values:


Community
We are a group of people who are committed to the cultivation of positive relationships within 305 and also our local, national and global communities through the avenue of health and fitness. 

Excellence
We commit to quality in every aspect of our business. The quality of our coaches is second to none.

Integrity

Transparency in everything we do, including pricing, programming and day to day operations.

Less is More

We believe strongly in a fundamental approach to fitness. Learn the basics, master them. Then and only then progress to more advanced movement. 

Member-Focus
Members are the life-source, the heart of 305. Without them, 305 does not exist. We are dedicated to putting our members at the very center of everything we do and are committed to improving the quality of life, health and well-being of our members.

Live the Code
At all 305 locations, staff must embody and live a fitness lifestyle. This includes commitment to exercise, clean diet and healthy lifestyle choices.

Respect
Regardless of background, race, ethnicity or sexual orientation, we respect everyone equally. 

Adaptability
People of all levels train with us. Whether you are a first timer or an experienced athlete, we have the skills and tools to adapt our programs to fit your needs. As a member, your safety is our first concern. You will never be asked to do something you’re not comfortable with. 

Loyalty

You choose to invest your time with us, we promise to invest our time, energy and resources into you. 

Positive Mental Attitude
Regardless of the situation, display a positive attitude. Don’t just display it, embody and own it. 


Be Humble
No member of our team is greater than the whole. 

TWO FOR… WEDNESDAY

CrossFit 305, CrossFit A1A – CrossFit

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

Warm Up:

Alternating Tabata

:20 Birddogs

:10 Rest

:20 Plank to Down Dog

:10 Rest

:20 Sit Ups

:10 Rest

Repeat the above 4 times

—————————————

In 6 minutes, as many rounds and reps as possible of:

6 STEP BACK LUNGES

https://youtu.be/I1IvDQibYLU

6 Clean & Jerk -or- Curl & Press

https://youtu.be/Cw0YyyJ8Tgw

https://youtu.be/2KKNkCuMo8I

Rest 2 minutes

In 6 minutes, as many rounds and reps as possible of:

6 – 4′ Burpee Broad Jumps Jumps

6 – Jumping Lunges, no weight

Rest 2 Minutes

2 Minutes Floor Touch to Jump DOOO ITTT!

Can’t Jump? Substitute with Plank Knee to Elbows!

Straight into

Two rounds of:

60 second plank

60 seconds of plank glute kick backs

https://youtu.be/ELJ-14EdAHM

60 seconds of Single leg romanian Deadlifts

https://youtu.be/GoKjrvJi-Iw

Wednesday

CrossFit 262 – CrossFit

View Public Whiteboard

Clean and Jerk (1-1-1-1-… building to a techical max for the day)

20 minutes to build

Metcon (Time)

Edward Fortyhands:

For Time

40 Snatches (75/53)

40 Overhead Squats (75/53)

40 Over the Bar Burpees
No Rx+, just go faster.

Tuesday

CrossFit 305, CrossFit A1A – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1 minute couch stretch/side

3 rounds:

10 Jeff Costomiris Daisy pickers

10 shoulder taps

10 sit-ups

10 windmills

1 minute plank hold

1 minute Samson stretch/side

Metcon

Metcon (Time)

5 Rounds For time:

12 Snatches

15 Burpees

18 Sit Ups

Strength

upper body pull (5×10, alternating )

5 super sets x 10 reps:

10 bent over row/side

10 upright row

Stretch

Metcon (No Measure)

:30/side

arm across chest

elbow overhead

fingertips pulled back

pec stretch

upward dog

Don’t Cherry Pick :)

CrossFit 262 – CrossFit

View Public Whiteboard

Triple 3 (Time)

For time:

Row 3,000 meters

300 double-unders

Run 3 miles
If this is out of the question for you, feel free to do “Triple 2” or “Triple 1.5” or partner with someone (using different equipment, of course).

50 Minute Time Cap

Mondayz

CrossFit 305, CrossFit A1A – CrossFit

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

Warmup:

400m run/row

then 2 rounds:

Down Dog-> Lizard R

Down Dog-> Lizard Left

Down Dog-> Pigeon R

Down Dog-> Pigeon L

10 Fire Hydrants per side

5 “quarter, half, full” air squats

———————————-

Strength: 10 Minute EMOM

1: 8 Weighted Squats any way

2: Plank or Handstand hold

———————————

Metcon:

14 Minute AMRAP

10-20-30…

Mountain Climbers (2 Count)

Bicycle Crunches (2 Count)

Push Ups

Single or Double Arm Push Presses

10s the first round, 20s the second round, 30s the third… etc.

———————————

Stretch

:45 Per Stretch

Quad or Couch Stretch

Thread the Needle

8 Point Shoulder Stretch