GROUP WARM-UP
AMRAP in 5 minutes of:
:30 Ski
:30 Bike erg
100 Meter run

METCON
For time:
2600m Bike erg
1400m Ski
1200m Meter run
Heats of 7 every 8 minutes

MIDLINE
3 sets of:
:30 plank
:30 side plank, left
:30 side plank, right
:30 rest

MOBILITY
2 sets of:
1:00 banded hamstring stretch
1:00 each side, couch stretch
1:00 box stretch

Live Lean Rx

There’s a new lab in town, Live Lean Rx, that offers DEXA Scans (body fat, bone density, etc.); VO2 Max Testing and RMR (Resting Metabolic Rate) tests. Rob, Mikaela, McKenzie and I were tested a few weeks back and you get some really cool information. Because of our relationship with the facility, members of our gym will get special pricing for these services. Our pricing is as follows:

DEXA Scan – $50 (regularly $100)
This isn’t simply a body fat test. You receive your bone density, visceral fat, etc.

RMR Test – $100 (regularly $150)
Know how many calories your body burns at rest. This is super helpful to know how much your food intake should be based on your goals.

VO2 Max Test – $100 (regularly $150)
Measures your cardiovascular fitness. If you’re an endurance athlete, you

may want to test this, however for everyone else the other two tests would be more useful.

Just call or book online and let them know you are a member.  (786) 496-4005 or https://liveleanrx.com/book-appointment/

Holiday Schedule Reminder 

TODAY (July 3) – NO 5:30 & 6:30 PM group classes (We WILL have Barbell)

TOMORROW (July 4) – 8 AM ONLY!