CrossFit Black Hive South Schedule

 

Monday-Friday

  • CrossFit 5:00 am
  • Crossfit 6:00 am
  • Open Crossfit 7:00-9:00 am
  • Crossfit 9:00 am
  • CrossFit 4:30 pm
  • CrossFit 5:30 pm
  • CrossFit 6:30 pm (Monday-Thursday, only)

 

Saturday

  • CrossFit 9:00 am

 

Sunday

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

South WOD

Black Hive WOD
Warm-up
Warm-up
2min bike or row
10 Russian KB Swings
10 Goblet Squats

Mobility
10 Dislocates
10 Good mornings
10 Toy Soldiers
10 WGS
10 Cossacks
5 Down Dog to Up Dog
10 Scorpions
10 Crash Victims
:30 Pigeon
Gymnastics
GHD Hip Extensions (5 x 10 - 12)
-E2MOM
-with weight plate
Metcon
Metcon (Time)
10 Rounds
10 Wall Balls (20/14#)
15 KB Swings (53/35)
20 Sit Ups
Black Hive Built
Front Squat (2-2-2-2-2)
-3s Descent, 1s at top
-E2MOM Building off Last Week
Clean Pull (3-3-3-3-3)
-from 4" platform
-105% E2MOM (see 7/22)
Metcon (AMRAP - Rounds)
12min AMRAP
5 Rounds Cindy
30 Front Rack DB Squats (50/35 each hand)
Max Cindy Rounds
-Score is how many total rounds of Cindy are completed AFTER 30 FR DB Squats

Why CrossFit Black Hive South?

CrossFit Black Hive - South serves the South Ponte Vedra, Nocatee, and St. Augustine communities offering all levels of CrossFit training, beginner to competitive athlete. At all of our locations, and among all of our certified coaches, our goal is to be the most educated, experienced, and family-oriented gym in Florida. Come see the difference.

Get Directions

Would you like to know more about CrossFit Black Hive?

GET STARTED