Class Times

Monday

6AM
7AM Open Gym
9:30AM

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

Tuesday

6, 7, 9:30 & 11AM

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

Wednesday

6AM
7AM Open Gym
9:30AM

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

7:30PM Rx

Thursday

6, 7, 9:30 & 11AM

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

7:30PM Open Gym

Friday

6AM
7AM Open Gym
9:30AM

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

Wednesday
Apr162014

WOD 4/16/14

12 min AMRAP

40 KBS (2/1.5p)
30 T2B
20 HSPU
10 Deadlifts (225/185)
5 Ring MUs

Tuesday
Apr152014

WOD 4/15/14

A- 90 Secs
Max UNBROKEN DUs

Rest 30 secs

B- 2 Min
Max Wall Balls (20/14)

C- Front Squats
10 sets x 2 reps (80%)

Monday
Apr142014

WOD 4/14/14

3 Min AMRAP
C2B pull-ups

2 Min REST

5 Min to est:
1RM Cluster (Squat-Clean Thruster)

This is all ONE movement. Once the weight begins moving up from the bottom of the squat, it must continue going up. You may not come to a stop at the top, then perform a separate S2OH. This will not count as a rep. Athlete must also show control of the weight at the top of the lift before dropping.

2 Scores - Total C2Bs / 1RM weight

Wednesday
Apr092014

WOD 4/10/14

*PLEASE NOTE*

NEW TUESDAY OLY CLASS TIME WILL BE AT 6:00PM

 

"DT"
5 RFT

  • 12 Deadlifts (155/110)
  • 9 Hang Cleans
  • 6 Push Jerk

Wednesday
Apr092014

WOD 4/9/14

For Time:
Run 800m
30 push-ups
Rest 2 min
Run 400m
40 push-ups
Rest 2 min
Run 200m
50 push-ups

Post-WOD
Work on weakness.