Class Times

Monday

6AM
7AM Open Gym
9:30AM

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

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

7:30PM Rx

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

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
Aug292014

WOD 8/29/14

20 min Mobility work
If you have your own foam roller, bring it.

WOD:
15 min AMRAP
12 CF push-ups
10 Ball Slams (30/20)
8 Power Clean & Jerk (155/105)

Thursday
Aug282014

WOD 8/28/14

Every 3 min:
5 sets of 3 reps (90%)
Back Squats

WOD:
12 min AMRAP
30 AbMat Sit-ups
20 Box Jumps (24/20)
30 KBS (24/16)

Wednesday
Aug272014

WOD 8/27/14

Every 3 min
5 sets of 3 reps (90%)
OHS

WOD:
10 min Cap
75 Wall Balls (20/14)
15 Snatch (135/95) or +\- 60%

Tuesday
Aug262014

WOD 8/26/14

Every 3 min, 5 sets
3 reps (90%) Deadlift

WOD:
10 min AMRAP
5 Push jerk (135/95)
7 Burpees
9 KBS (2p/1.5p)

Monday
Aug252014

WOD 8/25/14

Lots of work to do in an hour! Be ready to get after it.

Every 3 min: Front Squats
(90%) 5 sets of 3 reps

WOD:
Rx ONLY
Row 1000m
30 Back Squats (225/155)-From Rack

ANY Scaled
RUN 800m
30 Back Squats (185/135)-From Floor
(Or 65-70% 1RM)