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
Oct242014

WOD 10/24/14

#1
10 min to find Max "DT" complex
Deadlift/Hang Clean/Jerk
3 SEPARATE Movements
Each attempt must be followed up with 7 Pullups.
This is also the validation for any lift. So, if you make a PR lift and only have a few seconds remaining, you MUST complete the 7 Pullups for the lift to count.

IMMEDIATE TRANSITION

#2- Complete for Time (14 min cap)
25 Burpees
25 Power Cleans (135/95)
25 Burpees
*Kicker* - EMOM 7 wall balls (20/14)

You may not load/unload the bar until the 10 min time is complete for #1. Once your bar is prepped, begin doing 25 Burpees. Every min you must complete 7 wall balls, then pick up where you left off. Continue this way until you have completed 25/25/25.

Wednesday
Oct222014

WOD 10/23/14

Skill:
20 min to find:
1 RM Push Press
(Top 5 on Board!)
Might not be a day to take off.....!

WOD:
3 RFT:
5 UB OHS (135/95)
10 HSPU
Run 400m

Wednesday
Oct222014

WOD 10/22/14

Skill:
5 rds - :30/:30
Wall Balls (20/14)
Rest 1:30
5 rds - :30/:30
Box Jumps (24/20)

WOD:
Back Squats
6 x 3 (80% min)

Tuesday
Oct212014

WOD 10/21/14

Skill:
Thrusters (105/70)
5 rounds, Max reps
30 secs on, 30 secs rest

WOD:
15 min AMRAP
5 Power Cleans (65-70%)
10 T2B
15 KBS (2/1.5p)

Monday
Oct202014

WOD 10/20/14

Skill:
Front Squats

WOD: EMOM (20 min)
Evens - 5 Push Press (155/105)
Odds - 5 STRICT Pullups