Announcements
5K run for BBBS Miami Nov 18th!
https://www.classy.org/team/329773
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 (Distance)
30 minute run
use your original tempo pace
Announcements
5K run for BBBS Miami Nov 18th!
https://www.classy.org/team/329773
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)
on Concept 2 or other bike:
10 min warm up
6 efforts
4 min sprint
2 min easy recovery
10 min cool down
Announcements
5K run for BBBS Miami Nov 18th!
https://www.classy.org/team/329773
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 (Distance)
20 min tempo run- take 10 seconds off of last weeks pace
Announcements
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)
50 min steady bike on concept 2 or other bike
goal: stay within 10% of your watts from last weeks sprints. (if you did the 8 min interal at 220 watts, your goal would be to stay above 198 watts for the full 50 minutes).
Announcements
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 (Distance)
1 mile warm up run
rest 5 min
20 min at tempo
(pick a goal mile pace that is about 80% of your max effort mile, for example: if you run an 8 minute mile, 20% of that time is 96 seconds, so 8 minutes + 1:36= 9:36 mile pace for the 20 min)
