Announcements
PLEASE!
Sign in for classes – if there is no space in class, please sign in for another class. We are doing our best to meet your needs and keep everyone safe so we can all continue to enjoy training. Thank you!
—
Please do not spray barbells or rower computers with bleach, spray the paper towel then wipe the bar/computer. We are trying to prevent excess rust and wear and tear. Thanks!
—
305
M-F – 6am, 7am, 8am, 11am | 5 & 6pm
A1A
M-F – 6am, 7:00am, 8:30, 10:30am | 6 & 7pm
Weekends – 9 & 10am @ both
—
😁
Zoom
M-F – 6am, 8am, 9:30am, 6pm EST
Sat – 9am
https://zoom.us/j/679368832
—
Dec 24th – morning classes, no evening
Dec 25th – CLOSED
Dec 26th – Normal Schedule resumes
Dec 31st – morning classes, no evening
Jan 1st – CLOSED
Jan 2nd – Normal Schedule resumes
—
Kids classes every Monday at 4pm with Coach Keenan!
Please fill out this waiver for each child:
bit.ly/305waiver
Cost is $89 per child for 4 classes
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305, A1A – Endurance Programming
View Public Whiteboard
Metcon (Time)
Jog 200m between each effort:
1×1 mile
2x800m
4x400m
8x200m
pace is goal 5 mile pace -20 seconds/ mile. so if your goal 5 mile pace is an 8:00 mile(2:00 400m) your goal pace for this would be 7:40 mile or 1:55 400m.
Announcements
PLEASE!
Sign in for classes – if there is no space in class, please sign in for another class. We are doing our best to meet your needs and keep everyone safe so we can all continue to enjoy training. Thank you!
—
Please do not spray barbells or rower computers with bleach, spray the paper towel then wipe the bar/computer. We are trying to prevent excess rust and wear and tear. Thanks!
—
305
M-F – 6am, 7am, 8am, 11am | 5 & 6pm
A1A
M-F – 6am, 7:00am, 8:30, 10:30am | 6 & 7pm
Weekends – 9 & 10am @ both
—
😁
Zoom
M-F – 6am, 8am, 9:30am, 6pm EST
Sat – 9am
https://zoom.us/j/679368832
—
Dec 24th – morning classes, no evening
Dec 25th – CLOSED
Dec 26th – Normal Schedule resumes
Dec 31st – morning classes, no evening
Jan 1st – CLOSED
Jan 2nd – Normal Schedule resumes
—
Kids classes every Monday at 4pm with Coach Keenan!
Please fill out this waiver for each child:
bit.ly/305waiver
Cost is $89 per child for 4 classes
—
305, A1A – Endurance Programming
View Public Whiteboard
Metcon (6 Rounds for time)
a.) speedwork
4x100m sprint- walk back to the start
b.) 6x400m run at goal 5k pace -2seconds, jog 400m between efforts
Announcements
PLEASE!
Sign in for classes – if there is no space in class, please sign in for another class. We are doing our best to meet your needs and keep everyone safe so we can all continue to enjoy training. Thank you!
—
Please do not spray barbells or rower computers with bleach, spray the paper towel then wipe the bar/computer. We are trying to prevent excess rust and wear and tear. Thanks!
—
305
M-F – 6am, 7am, 8am, 11am | 5 & 6pm
A1A
M-F – 6am, 7:00am, 8:30, 10:30am | 6 & 7pm
Weekends – 9 & 10am @ both
—
😁
Zoom
M-F – 6am, 8am, 9:30am, 6pm EST
Sat – 9am
https://zoom.us/j/679368832
—
Dec 24th – morning classes, no evening
Dec 25th – CLOSED
Dec 26th – Normal Schedule resumes
Dec 31st – morning classes, no evening
Jan 1st – CLOSED
Jan 2nd – Normal Schedule resumes
—
Kids classes every Monday at 4pm with Coach Keenan!
Please fill out this waiver for each child:
bit.ly/305waiver
Cost is $89 per child for 4 classes
—
305, A1A – Endurance Programming
View Public Whiteboard
5k Run (Time)
Max Effort 5k Run
Announcements
Schedule for Thanksgiving week Mon Nov 23-Sun Nov 29th
Mon-Wed REGULAR SCHEDULE
Thursday-Sunday 9&10 AM BOTH LOCATIONS
Zoom 9:30 Thursday & Friday
No Zoom Saturday & Sunday
—
305
M-F – 6am, 7am, 8am, 11am | 5 & 6pm
A1A
M-F – 6am, 7:00am, 8:30, 10:30am | 6 & 7pm
Weekends – 9 & 10am @ both
—
😁
Zoom
M-F – 6am, 8am, 9:30am, 6pm EST
Sat & Sun – 9am
https://zoom.us/j/679368832
—
Please be mindful of the following guidelines that must be followed:
-Please wear a mask
-Please bring a towel or two (one for the floor, one for drying off)
-Please wait until the Coach welcomes you in
-Please wash your hands upon entry & before leaving
-Please take all of your belongings to your station & clean EVERYTHING after
—
305, A1A – Endurance Programming
View Public Whiteboard
Metcon (Distance)
25 minute run
use your original tempo – 10 seconds.
Announcements
Schedule for Thanksgiving week Mon Nov 23-Sun Nov 29th
Mon-Wed REGULAR SCHEDULE
Thursday-Sunday 9&10 AM BOTH LOCATIONS
NEW MORNING CLASS ADDED AT BOTH LOCATIONS!
Effective Monday Nov. 2nd until further notice.
—
305
M-F – 6am, 7am, 8am, 11am | 5 & 6pm
A1A
M-F – 6am, 7:00am, 8:30, 9:30, 10:30am | 6 & 7pm
Weekends – 9 & 10am @ both
—
😁
Zoom
M-F – 6am, 8am, 9:30am, 6pm EST
Sat & Sun – 9am
https://zoom.us/j/679368832
—
Please be mindful of the following guidelines that must be followed:
-Please wear a mask
-Please bring a towel or two (one for the floor, one for drying off)
-Please wait until the Coach welcomes you in
-Please wash your hands upon entry & before leaving
-Please take all of your belongings to your station & clean EVERYTHING after
—
305, A1A – Endurance Programming
View Public Whiteboard
Metcon (No Measure)
60 minutes steady state- goal within 10% of the watts from last weeks 4 minute sprint intervals.
