Class Times

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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
Apr172015

WOD 4/17/15

10 min EMOM
Sprint 50m

Rest 2 min

10 min EMOM
20 Walking Lunges

Friday
Apr172015

WOD 4/16/15

Partner WOD:
800m Sandbag Carry
20 Curtis P
60 Burpees
20 Curtis P
800m Sanbag Carry

Wednesday
Apr152015

WOD 4/15/15

Skill: Tabata :20/:10
OHS (Barbell)
Plank
Superman

WOD: 15 Min AMRAP
7 Push Press (135/95)
10 OHS
15 T2B

Tuesday
Apr142015

WOD 4/14/15

Skill: Bench Press
5 x 3 AHAP
10 Pistols (5ea) between sets

WOD: 8 min AMRAP
2 Squat Clean (185/125)
4 HSPU
6 Burpees

Monday
Apr132015

WOD 4/13/15

Skill: Back Squat
5 x 3 (80%)

WOD: 15 min AMRAP
3 KBS (1.5/1p)
3 Wall Balls (20/14)
3 Pull-ups
6 KBS
6 Wall Balls
6 Pull-ups
9, 9, 9.....Increasing by 3s each set.

Score is last COMPLETED set of KBS AND WBs, plus additional reps