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 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

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
Oct012014

WOD 10/2/14

Skill:
Squat Snatch EMOM
0-4 3@50%
5-9 2@60%
10-14 1@70%

WOD:
For Time or AMRAP in 20 min
200m OH Walking lunges (45/25)
Run 1 Lap Forward
Run 1 Lap Backwards
50 Burpees

Wednesday
Oct012014

WOD 10/1/14

For Time:
15 Push Press (95/65)
10 SDHP
5 Pullups
Run 400m
15 Pullups
10 Push Press
5 SDHP
Run 400m
15 SDHP
10 Pullups
5 Push Press
Run 400m

Tuesday
Sep302014

WOD 9/30/14

A-
12 min AMRAP
1 Power Clean (135/95)
1 Front Squat
1 Jerk
2 PC
2 FS
2 Jerk....Increasing by one rep ea round

**Separate Movements**

B-
HSPU development

Monday
Sep292014

WOD 9/29/14

A-
9 min AMRAP
3 Burpees
5 T2B
7 KBS (2/1.5p)

B-
Every 3 min
3-3-3-3-3 Back Squats (95-90%)

Sunday
Sep282014

Saturday Hero WOD

"Donny" (For Time)
21-15-9-9-15-21
Deadlifts (225/155)
Burpees