Class Times


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

On-Ramp

7PM Mon, Wed, & Thurs

New On-Ramp session starts 1st Monday of every month

Or by Appt.

 

Free Class!

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904-237-0896

Wednesday
Aug262015

WOD 8/26/15

Skill: Every 2 min (5 sets)
A- 3 Deadlift
B- Max MUs
C- 45-60 secs Handstand Walk

WOD: 10 min AMRAP
Partners alternate movements
Row 250m
30 KBS (24/16)
15 Ring Dips

Tuesday
Aug252015

WOD 8/25/15

Skill: 3 sets
8-10 Front Squats
Rest 2 minutes
3-5 Weighted Pull-Ups
Rest 2 minutes
WOD: 4 RFT
60 Double-Unders
30 Wall Ball (20/14)
15 Pull-Ups

Monday
Aug242015

WOD 8/24/15

Skill: OHS (5x3)
3 sec pause at bottom of squat

WOD: Every 2 min (10 sets)
2 Hang Snatch
Increase weight throughout to establish a 2RM. Must be unbroken reps.

Thursday
Aug202015

WOD 8/20/15

15 minute EMOM

2 Cleans (60-70%)

6 Burpees over the bar

Wednesday
Aug192015

WOD 8/18/15

Skill:
A-15 min
Establish 1RM Strict Press

B- 3 sets
Bent Over Rows x 10 (50% clean)
Hollow Rock - 60 secs
Rest 1 min

WOD: 10 min AMRAP
5 Hang Power Cleans (135/95)
10 Pull-ups
15 CF Push-ups