Lookout Weekend…

We are featured in todays Miami edition of
THRILLIST.COM
A nice write up that pretty accurately describes us and what we do.
Though we are not cavemen, we do believe in a fitness regiment that covers function before form.
Big biceps should be a result of what you do, not the reason why you do it.
We always strive for excellence in all of our clients, whether they are rugby players getting ready for the season or a retiree looking for more functionality on their upcoming vacation.
Come see us, the first session is on the house. We beleive in what we do and are not here to count reps and yawn. We are interested in making everyone we work with as fit and healthy as possible.

Speaking of….Bill Conti’s Rocky soundtrack produces excellent results….
TRIPLE MUSCLE UP…that’s a false grip pull up transitioned into a ring dip.
Wanna know how hard this is? TRY IT!

Wednesday-REST DAY (Don’t forget your rest!)

Thursday:
Doormouse Intervals
60 seconds work/30 seconds rest.
Mixing stair runs, bar squats, push up/pull up, jacks, plank hold.
Every fifth round is burpees.
Shooting for max clean reps on all sets/movments.
This stuff works. Metabolic burn.

TABATA TUESDAY

Front Squat with 95lbs

20/10 (work/rest)

I performed CROSSFIT’S “Fran” (95lb Thruster, Pull ups-21,15,9) in 7:49
Would like to knock off 1 minute off of that time. Need to work on my kips.

Have a great week!
Peter K

Ill be joining Dan at the Nov 1 crossfit cert seminar in West Palm Beach, Fla. Looking forward to it!

Peter

Monday Miles

‘OH YEEEEAH!’

Mile One
5:26
10 Minutes rest
Mile Two
5:41
10 Minutes rest
Mile Three
5:52

Felt pretty good, a little too muscle heavy, legs dead from yesterdays gymming.
Final goal is to break 5:00 on the mile. Need rest on the legs.

Signed up for the Nov. 1 and 2 Crossfit Certification Seminar. PUMPED!