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