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

Free Intro/On-Ramp

7:30PM Mon & Thurs

New On-Ramp session starts 1st & 3rd Mon of every month

Or by Appt.

 

Free Class!

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904-237-0896

Friday
Jan232015

WOD 1/23/15

Warmup:
Double "Baseline"

WOD: 6 Rounds
2 min to complete:
Run 250m
Max Thrusters (115/85)
Rest 1 min

(Every 3 min will begin a new round)
Score is total thrusters

Friday
Jan232015

WOD 1/22/15

Skill: High-Hang Squat Clean
2-2-2-2-2-2 (60-70% Clean)

WOD: For Time
Run 200m
10 Box Jumps (24/20)
Run 400m
10 Box Jumps
Run 800m
10 Box Jumps
Run 400m
10 Box Jumps
Run 200m

Friday
Jan232015

WOD 1/21/15

Skill: Deadlift
2-2-2-2-2-2 (85%+)

WOD: For Time
3 rounds:
Run 200m
10 KBS (2/1.5p)
20 Sit-ups

Rest Exactly 2 min, Then:
3 rounds:
50 DUs
10 Goblet Squats (2/1.5p)
20 Pushups

Tuesday
Jan202015

WOD 1/20/15

Skill: Snatch
3 x 3 (70%)
3 x 2 (80%)
3 x 1 (90%)

WOD:
7 min AMRAP
3 Cleans (185/125)
6 HSPU
9 C2B Pullups

Rest 3 min

7 min AMRAP
3 OHS (135/95)
6 Pistol Squats (ea)
9 T2B

Tuesday
Jan202015

WOD 1/19/15

Being a Friend !

Partners Complete for time:

4 rounds
400m Med Ball Carry
40 Burpees
40 Mountain Climbers
40 Squats