Class Times

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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

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

Monday
Mar022015

WOD 3/2/15

A or B

A-10 min AMRAP
60 BF Burpees
30 OHS (120/85)
10 MUs

Or

B-10 min AMRAP
12 BF Burpees
6 OHS (60% 1RM)
3 C2B Pullups

Monday
Mar022015

WOD 2/27/15

Happy Birthday, Tristan!

Open WOD 15.1
9 min AMRAP
15 T2B
10 Deadlift (115/75)
5 Snatch (115/75)
Then immediately begin:
6 min - 1RM Clean and jerk

Wednesday
Feb252015

WOD 2/26/15

A- Find 1RM Jerk

B- EMOM 10 rds
5 UB Power Snatches (95/65)
10 Bar-Facing Burpees

This wod is optional.
Open gym time is available during regular hours today. Spend time on mobility and active recovery to prepare for 15.1

WODs will begin at scheduled times.

Wednesday
Feb252015

WOD 2/25/15

Skill: RDL
5 x 6 (40-50% DL)

WOD: 5 RFT
10 Box jumps (24/20)
5 Power Clean (185/125)

Wednesday
Feb252015

WOD 2/24/15

Skill: EMOM 5 rds each
Even 8-10 Pullups
Odd 5 HSPU

WOD: For time
3 rounds:
7 Deadlifts (225/155)
25 DUs
Then
3 rounds:
21 Wall balls (20/14)
15 T2B