CrossFit Black Hive Central Schedule

 

Monday-Friday

  • CrossFit 5:00 am
  • Crossfit 6:00 am
  • Crossfit 7:00 am
  • Crossfit 12:00 pm (Tuesday & Thursdays, Only)
  • Open Gym 3:30 pm
  • Open Gym 4:30 pm
  • CrossFit 5:30 pm
  • CrossFit 6:30 pm (No 6:30 on Friday)

 

Saturday

  • CrossFit 9:00 am
Voted #1 in Jacksonville

Central WOD

CrossFit Black Hive WOD
Warm-up
Warm-up
10 Cal Row
10 Air Squats
5 V Ups or hanging knee raises

Mobility
10 Around the Worlds
10 Good mornings
10 Samson Lunges
10 Toy Soldiers
10 WGS
5 Down Dog to Up Dog
5 Inch Worm to Sumo Squat
:30 Pigeon
Weightlifting
Back Squat (5-3-3-2-2)
building E2MOM
Metcon
Metcon (AMRAP - Reps)
7 Rounds - 2min each
20 Cal Row
Max Sit Ups
Score is total sit ups
Black Hive Built
Metcon (Time)
21-15-9
DB Front Squats
Alt. FR Lunges
(50/35# each hand)

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