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.

 

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904-237-0896

Thursday
Jul302015

WOD 7/30/15

Skill
EMOM (15mins)
-Min 1: Max Reps HSPU
-Min 2: 12 Alt Pistols (6ea. leg)
-Min 3: 8 T2B
   
WOD
For Time:
800m Run
15 Deadlifts (70-75% of 1RM)
30 CF Push-ups
400m Run
10 Deadlifts
20 CF Push-ups
200m Run
5 Deadlifts
10 CF Push-ups
Wednesday
Jul292015

WOD 7/29/15

9 min to complete
100 Burpees

Rest 5 min (Longer if you finish early)

5 min AMRAP:
Run 1 Lap (175m)
5 C2B Pull-ups

Rest 5 min

5 min AMRAP:
6 Ring Dips
9 Box Jump Overs (24/20)
(Scale ring dips w/ box dips)

Then:
Find 1RM Split Jerk
(For the day)

Tuesday
Jul282015

WOD 7/28/15

Skill: Every 2 min (8 sets)
1 Mid Hang Clean
1 Clean from Floor

WOD: Teams of 2 (15 min Cap)
30 Ground to OH each (135/95)
Then
40 T2B each

Work can be split any way. 1 working at a time until all reps are complete.

Monday
Jul272015

WOD 7/27/15

Skill: 3 sets
8-12 Bulgarian Split Squat
Rest 30 secs
Max Reps Strict HSPU
REST 2 min

WOD: "Annie"
50-40-30-20-10
DUs
Sit-ups

Friday
Jul242015

WOD 7/24/15

Skill: 4 sets
Push Press 3-5 reps (80-85%)
Rest 1 min
Strict Weighted Pull-ups 3-5 reps
Rest 1 min

WOD: Partners For Time
800m Farmers Carry
Rx+ = 3p/2p
Rx = 2p/1.5p

One person carry both as far as possible. If you switch or drop, 5 burpees. Accumulate total burpees to the 1/2 way point. Complete the required burpees, then head back, accumulating total burpees. Once back to the box, complete those required burpees to stop the clock.