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)
FACT: If you’re trying to lose weight and you’re not, you’re not in a calorie deficit. Losing weight is hard!
You may have read somewhere that it’s because of hormones, or genetics, or your age, or metabolism for isntance.
While these can play a small part, the majority of your loss or gain will be based off of the calories you eat.
Studies have concluded vast underreporting of calorie intake
https://pubmed.ncbi.nlm.nih.gov/1454084/
http://38r8om2xjhhl25mw24492dir.wpengine.netdna-cdn.com/wp-content/uploads/2016/08/16-07-12-Counting-Calories-Final.pdf
So, a little tough love here. If you’re “eating healthy” or eating “pretty good” and you’re still gaining weight (and you don’t want to be gaining weight) – you have to track food! You have to learn how to eyeball quantities and stick to it.
Easy? Nope. Again, losing weight is hard, it’s true!
Simple? Absolutely.
You learned how to read, write, drive a car, open a bank account, rent or buy a home, and many other things. You CAN learn how to control nutrition intake to benefit your health and longevity.
I teach people how to do this. It’s my mission. I’m sorry they don’t teach this in school (they should) – but it is a basic human skill!
The food industry is NOT your friend. They want your money, not your health. Cheaper processed foods are more expensive, health wise, in the long run, that’s a fact!.
It’s the old saying, “Cheap now, expensive later.”
YOU are worth it.
YOU should be your biggest investment, not some fancy car or faux-luxury lifestyle – YOU.
Yes, before you worry about the next car or phone you’re going to buy, you should worry about you! You are important, and your health is the best investment you can make. Don’t waste time and energy on things that won’t make you better. Invest in health, in fitness!
For more info and to set up a complimentary session with us, go here: fit262.com/get-started
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)
On Concept 2 or other bike:
10 min easy
8 min hard
2 min easy
10 min cool down
try and pay attention to watts during the hard intervals, keeping them above a certain number every effort, and remember that number.
Announcements
😁
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
M-F – 6am, 8am, 11am | 5 & 6pm
A1A
M-F – 6am, 7:30am, 9am, 10:30am | 6 & 7pm
Weekends – 9 & 10am @ both
—
305, A1A – 305 & A1A WOD
View Public Whiteboard
Freedom 2020 (Time)
Box Version:
7 Rounds for speed
7 Clean & Jerks
4 Burpees
17 Squats
76 Double Unders
Rest 1 minute
Home Version:
7 Rounds for speed
7 Push Ups
4 Burpees
17 Squats
76 Double Unders or run 200 meters or single unders or mountain climbers
Rest 1 minute
()
Announcements
😁
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
M-F – 6am, 8am, 11am | 5 & 6pm
A1A
M-F – 6am, 7:30am, 9am, 10:30am | 6 & 7pm
Weekends – 9 & 10am @ both
—
305, A1A – 305 & A1A WOD
View Public Whiteboard
()
Monday (AMRAP – Rounds)
3 Hour Old School Hip Hop Video Mix!
https://vimeo.com/355607580
Hip Hop & a lil JT to close it out
https://open.spotify.com/playlist/5kSAE1O3DB0mXxXY25z3EP
2 rounds
30 second tension plank
30 double unders or high knees
20 toy soldiers
15 air squats
15 push ups (first set on knees for warm up)
—
Front Squat (10-10-10-10-10)
Alternating EMOM
Min 1: Front Squat
Min 2: Strict Pull Up or Bent Over Row
—
Reverse Dragon Ball Zed
8 minute AMRAP
10 Front Rack -or – Goblet Lunges
5 Hang Power Cleans -or- Russian Swings
—
VAT 1
3 rounds, no rest
30 seconds flutter kicks
30 seconds bicycle crunches
30 seconds flutter kicks
30 seconds v-ups
GET DOWN ON THE FLOOR AND GET THOSE ABS!
—
I’m Totally Doing Mobility 2.0 (No Measure)
1 min cobra
1 min pigeon/side
1 min lizard 🦎 stretch /side
https://youtu.be/yqLXYv3b8y8
DON’T SKIP THE STRECH – CHECK THE BOXES – GET FITTER ✅
()
Why You’re Not Losing Weight (Even if You’re Trying Really Hard and Eating Healthy)
FACT: If you’re trying to lose weight and you’re not, you’re not in a calorie deficit
You may have read somewhere that it’s because of hormones, or genetics, or your age, or metabolism.
While these can play a small part, the majority of your loss or gain will be based off of the calories you eat.
Studies have concluded vast underreporting of calorie intake
https://pubmed.ncbi.nlm.nih.gov/1454084/
http://38r8om2xjhhl25mw24492dir.wpengine.netdna-cdn.com/wp-content/uploads/2016/08/16-07-12-Counting-Calories-Final.pdf
So, a little tough love here. If you’re “eating healthy” or eating “pretty good” and you’re still gaining weight (and you don’t want to be gaining weight) – you have to track food! You have to learn how to eyeball quantities and stick to it.
Easy? Nope.
Simple? Absolutely.
You learned how to read, write, drive a car, open a bank account, rent or buy a home, and many other things. You CAN learn how to control nutrition intake to benefit your health and longevity.
I teach people how to do this. It’s my mission. I’m sorry they don’t teach this in school (they should) – but it is a basic human skill!
The food industry is NOT your friend. They want your money, not your health. Cheaper processed foods are more expensive, health wise, in the long run.
It’s the old saying, “Cheap now, expensive later.”
YOU are worth it.
YOU should be your biggest investment, not some fancy car or faux-luxury lifestyle – YOU.
The New York Times just ran a piece on a study out of Norway regarding reopening of fitness facilities. You should read it.
If you’re a geek like me, you can read the entire study here:
https://www.medrxiv.org/content/10.1101/2020.06.24.20138768v2.full.pdf
For the same reason we don’t use horse drawn carriages anymore. We’ve found a better way and we’re using it.
Do strict pull ups, do strict handstand push ups, or don’t do them.
When you’re ready to stop kipping and start getting your best results ever, fill this out and we’ll be in touch to set up a free consultation
http://bit.ly/Fit305App
Announcements
—
NEW ZOOM LINK!
https://zoom.us/j/679368832
—
Invite your friends. Send them this link!
https://bit.ly/VirtualFriendsAndFamilyDropIn
—
CrossFit 262, CrossFit 305, CrossFit A1A – BURN
View Public Whiteboard
Saturday Night Cabin Fever (AMRAP – Reps)
2 minutes of jumping jacks on the coaches command 5 air squats
Then:
2 minutes of high knees on coaches command 5 up/downs
:60 Samson stretch per side
:60 grok squat
—
Workout:
Saturday Night Cabin Fever
5 rounds
100 Mountain Climbers or Double Unders
20 up downs (no push-up burpee)
Max reps kB Swings or Dumbell Snatch until the 3 minute mark rest until 4 minutes
—
Abs
1 minute Bicycle crunch (hold elbow to knee on coaches command)
1 minute plank
1 minute butterfly sit-up
—
Coaches choice stretch
Announcements
—
NEW ZOOM LINK!
https://zoom.us/j/679368832
—
Invite your friends. Send them this link!
https://bit.ly/VirtualFriendsAndFamilyDropIn
—
CrossFit 262, CrossFit 305, CrossFit A1A – BURN
View Public Whiteboard
Metcon (AMRAP – Reps)
Warm Up:
3 Rounds:
10 Jumping Jacks,
10 Air Squats
10 Side Lunges
:20 Pigeon per Side
——————————–
18 Minute EMOM
:50 on, :10 off
1: Snatches
2: Air Squats
3: 10 Side Plank Hip Raises per side
4: Swings
5: Wall Sit
6: Shoulder Taps
Use weights you can keep moving with!
—————————–
Accessory:
4 Rounds:
10 Weighted Glute Bridges
20 Leg Pulses per Side
—————————-
Stretchinnnnnnn
:45 Seconds per:
Laying Quad Stretch
Laying Knee Across Body
Wide Leg Hamstring Stretch
8 Point Shoulder
