Sunday Funday

Announcements

THANKSGIVING HOLIDAY SPECIAL HOURS!

Thursday November 25th – Turkey Day MEGA WOD 9am ONLY @ both 305 & A1A

Friday November 26th – 9 & 10am ONLY @ both 305 & A1A

Saturday November 27th – Thanksgiving MEGA WOD 9am ONLY @ 305, A1A closed!

Sunday November 28th – Post-Thanksgiving Calorie Burn @ A1A ONLY! 9 & 10am (we’ll add another class if needed)

Saturday, December 25th – CLOSED
Saturday, January 1st – CLOSED

305, A1A – WOD

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Big Meaty Claws (Time)

4rds:

3 Power Cleans (185/123lbs)

1 Push Jerk

10 Pull ups

20 Cal Row

sats

Announcements

THANKSGIVING HOLIDAY SPECIAL HOURS!

Thursday November 25th – Turkey Day MEGA WOD 9am ONLY @ both 305 & A1A

Friday November 26th – 9 & 10am ONLY @ both 305 & A1A

Saturday November 27th – Thanksgiving MEGA WOD 9am ONLY @ 305, A1A closed!

Sunday November 28th – Post-Thanksgiving Calorie Burn @ A1A ONLY! 9 & 10am (we’ll add another class if needed)

Saturday, December 25th – CLOSED
Saturday, January 1st – CLOSED

305, A1A – 305 & A1A WOD

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American Gladiator Series: Thor (Time)

200 run every 2 minutes until you’ve accumulated 50 alternating db snatch 50/35

rest 2 minutes

50 box jump 24/20

40 pushups

30 toes to bar

20 burpees

Sunday

Announcements

Saturday November 27th – Thanksgiving MEGA WOD @ 305, A1A closed!

Saturday, December 25th – CLOSED
Saturday, January 1st – CLOSED

305, A1A – 305 & A1A WOD

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Tuesday

305, A1A – 305 & A1A WOD

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Skill

Bar Muscle-ups (5x 1-5 reps)

Every two minutes practice bar muscle ups. Work on technique and progressions

on the opposing minute perform 10-20 hollow rocks

Conditioning

Pull yourself together maaaan (Time)

100/80 calorie row

100 Russian kb swings 70/53

50 box jump

50 toes to bar
The Reeeeeemix

so many folks were eager to break this up last week that we couldn’t help but give the people what they want……….

Break this up however you’d like, beat your time from last week!

Why Your Quest For The “Perfect” Body May Be Slowing Your Results Down BIG TIME!

When I first moved from Milwaukee to Miami I rarely looked at myself in the mirror, at least for anything other than a functional check, to make sure I didn’t have a chunk of food between my teeth or something.
I left Milwaukee with a ponytail, wearing socks and Teva sandals.

Flip flops were an unknown and I was used to layering my clothes. Fast forward 20 years and I refuse to wear anything other than Birddog shorts (that’s not a paid plug, I just love the product) and a tank top. If it drops below 60 I’ll put a t-shirt on.


In between those outfits there were a lot of changes, a lot of music scene shirts and eventually tight fighting bro-shirts and some very small tank tops.


I retired the cargo shorts and ponytail, bought a lot of different shorts and t-shirts.
I also lost a bunch of fat and gained a bunch of muscle.
I started looking in the mirror more often, picking myself apart. I also started weighing myself everyday, sometimes many times a day.


I got lean, then very lean. I had abs. I looked at them a lot for a while.


“Wow, abs!” I thought.


Then I wondered when the overwhelming happiness would sweep over me. It never did, at least not associated with those abs I had worked so hard to get.

I had abs when I was a teen, I see the photographic proof when I go back to my parent’s home, I just don’t recall having abs, or even thinking about it.


Jumping forward to yesterday, I was speaking to a Dan Planner who was having trouble.
The holidays had kicked his ass, he was fluffy and unhappy and a little unmotivated.

“Everytime I get to this point, it’s almost like I self sabotage myself, you know what I mean?”

Boy do I ever – I am the king of self-sabotage, or at least I was.


Here’s where the years of experience came into play – yes, I had been there, and I had self-sabotaged…and one great way to slow your results and not see the change you want is to focus on that change too much, obsess over it.

I’m talking about habits like daily weigh ins, constantly looking at social media accounts with ‘perfect’ bodies with unrealistic filtered and cropped images – and critiquing yourself in the mirror based on those images.
When you see those perfect IG pics, those are posed and professionally photographed, and many times the person in that pic is starving and unhappy – even if the spray tan and photoshop-white-teeth say different.
Now, allow me to blow your mind…


When you weigh yourself daily, you’re not getting valid data points.


It’s too much information, and (as you probably know) if you allow emotion into your weigh ins, it can become an emotional disaster.


So – what to do? Forget about the abs, focus on the day in front of you. The results will come if you focus on the tasks you have to do instead of the end goal.


Be kind to yourself and practice self-forgiveness.


Focus on how you feel, what your headspace is like, how your clothes fit. Focus on what’s immediately in front of you. Yes, you need a long game, yes you need a goal – BUT – spending too much time and energy focusing on what you don’t have YET will cause stress and in turn keep you from your goal.

#TruthBomb or whatever they say. Have a great day, reach out when you’re ready. I am here and I ain’t going away.

Steady state

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

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5k Run (Time)

Max Effort 5k Run

tempo run 4

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

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Metcon (Distance)

25 minute run

use your original tempo – 10 seconds.

steady state 2

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

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Metcon (No Measure)

60 minutes steady state- goal within 10% of the watts from last weeks 4 minute sprint intervals.

tempo run 3

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

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Metcon (Distance)

30 minute run

use your original tempo pace

bike sprint 2

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

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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