Class Times


Monday

6AM
7AM Open Gym
9:30AM
10:30AM Open Gym

3:30, 4:30, 5:30,
6:30 & 7:30PM

Tuesday

6, 7, & 9:30AM

3:30, 4:30, 5:30 & 6:30PM

Wednesday

6AM
7AM Open Gym
9:30AM
10:30AM Open Gym

4:30, 5:30 & 6:30PM

7:30PM Open Gym

Thursday

6, 7, & 9:30

3:30, 4:30, 5:30 & 6:30 PM

7:30PM Open Gym

Friday

6AM
7AM Open Gym
9:30AM
10:30AM Open Gym

4:30, 5:30 & 6:30PM

Saturday

9AM
10AM Open Gym

On-Ramp

7PM Mon, Wed, & Thurs

New On-Ramp session starts 1st Monday of every month

Or by Appt.

 

Free Class!

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904-237-0896

Friday
May222015

WOD 5/22/15

Deadlift:
10-5-3-1-1-1-3-5-10

Friday
May222015

WOD 5/21/15

Skill: Front Squat
5x3 (Min 80%)

WOD:
10-20-40 KBS (2p/1.5p)
25-50-100 DUs

Wednesday
May202015

WOD 5/20/15

Skill: L-Sit (parallettes or rings)
Accumulate 2 min hold

WOD: For Total Time
Run 200m
Rest 1 min
Run 400m
Rest 1 min
Run 800m
Rest 1 min
Run 400m
Rest 1 min
Run 200m

Tuesday
May192015

WOD 5/19/15

Teams of 3:
50 T2B (Each)
50 (Total) MUs
50 (Total) Hang Cleans (205/135)

Tuesday
May192015

WOD 5/18/15

Skill: EMOM Snatch
5 x 3 @ 60-65%
5 x 2 @ 70-75%
5 x 1 @ 80-85%

WOD: 8 min AMRAP
30 DUs
20 Wall Balls (20/14)
10 Alt DB Snatch (55/35)