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!
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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!
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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
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😁
Zoom
M-F – 6am, 8am, 9:30am, 6pm EST
Sat – 9am
https://zoom.us/j/679368832
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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
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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
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305, A1A – Endurance Programming
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.
