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.

 

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904-237-0896

Monday
Sep222014

WOD 9/23/14

EOMOM
Front Squat 2-2-2-2-2 (90%)

WOD:
12 min AMRAP
6 Power Snatch (105/75)
6 OHS
Run 200m

Monday
Sep222014

WOD 9/22/14

Skill:
Deadlift 3-3-3-3-3 (90%)
Every 3 min

WOD:
5 min AMRAP
1 Push Press (185/135)
1 Push Jerk
1 Split Jerk
5 Burpees

Rest 3 min
Then repeat 5 min AMRAP.

Friday
Sep192014

WOD 9/19/14

WOD:
7 RFT - 20 min Cap
7 Power Cleans (155/105)
30 AbMat Situps

Thursday
Sep182014

WOD 9/18/14

OHS (80%)
5 x 5 Every 3 min

WOD:
10-1 each
Thrusters (95/65)
CF Push-ups

Thursday
Sep182014

WOD 9/17/14

Deadlift (80%)
5 x 5 Every 3 min

WOD:
15 min AMRAP
1 Power Clean
2 Front Squats
1 Jerk
Weight is to be 60-65% of 1RM Clean, no more than 185/135.