CrossFit Black Hive Beaches Schedule

 

Monday-Friday

  • CrossFit 5:00 am
  • Crossfit 6:00 am
  • Crossfit 7:00 am
  • Crossfit 9:30 am (Monday, Wednesday, Friday)
  • CrossFit 11:00 am
  • Open Gym 3:30 pm
  • CrossFit 4:30 pm
  • CrossFit 5:30 pm
  • CrossFit 6:30 pm (No 6:30 on Friday)

 

Saturday

  • CrossFit 9:00 am

 

Sunday

  • Open Gym 10:00 am
Voted #1 in Jacksonville

Beaches WOD

CrossFit Black Hive WOD
Warm-up
Warm-up
2min bike or row
2 Rounds
5 SDLHP
5 Push Press
6 Alt. FR Lunges

Mobility
10 Dislocates
10 Good mornings
10 PVC Windmills
10 Cossacks
10 WGS
10 Wall Slides
10 Toy Soldiers
:30 Pigeon
Weightlifting
Bench Press (1RM)
20min to find
Metcon
Metcon (Time)
5 Rounds
1min SDLHP
1min Push Press
1min FR Lunges
(75/55#)
Black Hive Built
Hip Snatch (3-3-3-3-3)
Building E2MOM
Snatch Pull (10-8-6-4-2)
Building E2MOM
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
50 Air Squats
10 Pull Ups
10 DB Hang Power Cleans (45/25)

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