“Hard work beats talent when talent doesn’t work hard.” – Tim Notke

Announcements

Zoom code: 296034713
Weekdays: 9 am

Please remember to wear a mask at the gym!
Stay safe 🙂

Live Free Miami – CrossFit

Prehab

10 Scapula Push up

10 Scapula Pull ups

X2

Strength

A1) – Incline Piston Dumbbell Bench Press 3×20

A2) – Strict Pull Ups 3×5-10 (Hold 1sec at the top)

Aerobic conditioning

Conditioning E90MOM 17min

10/8 Calorie Bike

200m Run

(0)(1:30),(3),(4:30),(6),(7:30),(9),(10:30),(12),(13:30),(15:00),(16:30)