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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Get started today! Complete the form in the above link to schedule your FREE Intro Session and learn the true definition of FITNESS!

 

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904-237-0896

Wednesday
Jul302014

WOD 7/30/14

Skill: OHS
3-3-3-3-3 (80%)

WOD:
4 RFT
7 Thrusters (135/95)
14 Ball Slams (30/20)
21 Wall Balls (20/14)

12 Min Hard Cap
Scale as needed to COMPLETE the WOD in 10-12 min.

Penalty for attempting Rx and not completing.

Tuesday
Jul292014

WOD 7/29/14

Skill: Deadlift
3-3-3-3-3 (80-90%)

WOD:
5 RFT
Run 1 Lap
10 Burpees

The Skill is AT LEAST as important, if not more, as the WOD. Please DO NOT hold out on your strength training to save up for a wod score. Besides, lifting heavy sh*t burns fat!

Monday
Jul282014

WOD 7/28/14

Skill:

EMOM

Front Squat @ 80-90%

3-3-3-3-3

WOD:

1000m Row

50 KBS

40 Cleans (95/65)

30 Ab Mat Sit-ups

20 Pull-ups

10 Burpees

Friday
Jul252014

WOD 7/25/14

SKILL:

EMOM Handstand Pushups

5X5

WOD

10 RFT

100m Run

10 Pullups

20 Squats

Thursday
Jul242014

WOD 7/24/14

SKILL:

EMOM 5X5 OHS @ 80%

WOD:

7 Rounds

12 Push Press (95/65)

15 Front Squats (95/65)