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.

long run

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 (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.

intervals

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

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

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

tempo run 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

View Public Whiteboard

Metcon (Distance)

20 min tempo run- take 10 seconds off of last weeks pace

steady state 1

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).