Happy Hump Day!!:)



Warm Up

Every 1:15 min for 12 Rounds
Odd- Row 200 Meters/10 BFSU
Even- Sprint 1 Lap/ Hold Plank until :20 Sec left on Clock




Ring Dips
Push Ups

58 comments (Add your own)

1. AntonUnloarm wrote:
Licensed Pharmacist India buy accutane in mexico Super Priligy cialis price Cialis For Sale Onlone Kamagra Nachnahme Cialis 20 Mg Precio Farmacias Buy Priligy Germany buy viagra Derniers Exercices Plus Longs Levitra Pas Cher Canada Non Generic Trental Naklofen Duo English Language levitra professional Urimax .4 Without Prescription Ashwagandha Propecia Truth cialis Cialis Cialis Propecia Coupon Drug Order Medications Overnight Propecia Zona Parietale What Is Cephalexin For Pets Atomoxetine Price Propecia isotretinoin acutane pills no physician approval overseas Kamagra Consegna Veloce Francia Viagra Kaufen Mg Generic Strattera Kamagra Oral Jelly Romania Propecia Online For Sale Buy Prednisone Without Rx Kamagra Jelly Usa Viagra Generico Fa Male Nolvadex Drug Looking For Viagra Viagra Bajo Receta Men'S Meds Online Cialis En Exceso Buying Lasix Kamagra Sildenafil Discount Progesterone Worldwide On Line Free Consultation Next Day Delivery Chicago Viagra Toulouse Buy Clomid Australian Dollars cialis price What Is Cephalexin Forum Viagra 50 Mg Buy Zoloft Uk Macrobid For Sale On Line Over Night Georgia Propecia Alternativa Lasix Order Keflex Medication Amoxil Clavulonic Acid Zithromax Atrial Fibrillation Priligy On Line Prix Amoxicillin 10 Propecia Calorias Amoxicillin Bronchitis cialis Compare Amoxicillin And Azithromycin Il Cialis Abbassa La Pressione Buy Kamagra Using Paypal Generic Disulfiram Cialis En Tenerife Buy Synthroid Paypal Acquistare Cialis Generico Kamagra 100mg Oral Jelly Sildenafil Buy Cytotec Vasotec Viagra Cialis Levitra Prezzo Online Fluxotine No Prescription Buy Brand Valtrex Strattera Buy Canadian Health And Care Mall Viagra Store In Usa Emploi Levitra Viagra For Sale Citalopram Pills For Sale Amoxicillin Cough Syrup And Slo Ed Pe Pills I Can Buy With Gift Card Achat Cialis Par Internet Cheap On Line Doryx Free Shipping Mail Order Zithromax Zithromax Overnight Shipping Achat Cialis Generique Pas Cher En France How Much Is Nolvadex Cialis Rezeptfrei Danemark Viagra Naturale Femminile Viagra Recreatif Sale Discount Generic Zentel Real Medicine Fedex No Rx Levitra In Usa Buy Prednisone Online No Prescription Cheap Generic Form Of Levitra Il Viagra Italiano Propranolol Price Wie Wirkt Viagra Am Schnellsten Levitra Informacion Legally Stendra Order Now Tablets Next Day Levitra Scheda Tecnica Propecia Higado Dosage Prednisone In Humans Buy Cheap Clomiphene Viagra Online Auktion Comprare Viagra Senza Ricetta Cialis Non Ha Fatto Effetto Reactions To Amoxicillin Precio Comprar Propecia Finasteride Generico Accutane 40mg Where Can I Order Aygestin Online Cialis 5 Mg Effetti No Script Viagra 50 Mg Cialis 10 Prix Clomid Ado viagra online prescription Discount Acticin On Line Where To Order Cialis Pills Kamagra Bestellen Per Nachnahme Cialis O Levitra Yahoo levitra on line Viagra 6 Free Sample Receta Cialis Cheap Generic Propecia Propecia Online Cheap Valtrex Canada Buy Cialis Was Ist Cialis Tadalafil Online Pharmaci Cialis Comprimes Fast Shipping Vibramycin Zithromax Ear Drops Opiniones Cialis Controindicazioni Uso Cialis Cytotec Misoprostol Methocarbamol Over The Counter Sexulay Trasmited Infections Treated W3ith Keflex Pharmacie Kamagra Legally Doryx With Free Shipping Worldwide Free Consultation Generic Clomid Buy Amoxicillin Veterinary Use Cats Amoxil Powered By Phpbb Cheap Viagra 100mg To Buy In Canada

Tue, February 7, 2017 @ 1:45 PM

2. wrote:
Very rapidly this web site will be famous amid all blog viewers, due to it's pleasant articles
or reviews

Mon, June 4, 2018 @ 2:14 AM

3. wrote:
of course like your website but you have to test the spelling
on quite a few of your posts. Several of them are rife with
spelling issues and I in finding it very troublesome to inform the
truth however I will certainly come back again.

Thu, January 24, 2019 @ 10:39 AM

4. wrote:
Awesome! Its actually amazing post, I have got much clear idea regarding from
this paragraph.

Sun, February 3, 2019 @ 11:10 AM

5. wrote:
What's Going down i am new to this, I stumbled upon this I have discovered It absolutely helpful
and it has helped me out loads. I hope to give a contribution & help other customers
like its aided me. Great job.

Mon, February 4, 2019 @ 5:28 PM

6. wrote:
Hi there! Someone in my Myspace group shared this
site with us so I came to take a look. I'm definitely enjoying the information. I'm bookmarking
and will be tweeting this to my followers! Excellent blog and
outstanding design.

Fri, February 15, 2019 @ 10:36 AM

7. wrote:
Excellent site you have here.. It's difficult to find high quality writing like yours nowadays.
I seriously appreciate people like you! Take

Fri, February 15, 2019 @ 1:33 PM

8. wrote:
This is a topic that is near to my heart... Best wishes!
Exactly where are your contact details though?

Fri, February 15, 2019 @ 11:26 PM

9. wrote:
Wow, wonderful blog layout! How long have you been blogging
for? you make blogging look easy. The overall look of your website is excellent, let
alone the content!

Sat, February 16, 2019 @ 2:31 AM

10. wrote:
I do accept as true with all of the concepts you have offered in your post.
They're really convincing and can certainly work. Nonetheless,
the posts are very short for beginners. Could you please prolong them a little from next time?
Thank you for the post.

Sun, February 17, 2019 @ 12:17 AM

11. wrote:
Hi there! I could have sworn I've been to this blog before but after browsing through some of the post I realized it's new to me.
Anyhow, I'm definitely happy I found it and I'll be bookmarking and checking back frequently!

Sun, February 17, 2019 @ 6:14 PM

12. wrote:
Hey I am so glad I found your site, I really found
you by accident, while I was searching on Aol for something else,
Anyhow I am here now and would just like to say many
thanks for a remarkable post and a all round interesting
blog (I also love the theme/design), I don’t have time to read through it
all at the minute but I have bookmarked it and also added in your RSS feeds, so
when I have time I will be back to read a great deal more, Please do keep up the excellent work.

Mon, February 18, 2019 @ 3:11 AM

13. wrote:
Heya this is kind of of off topic but I was wanting to know if blogs use WYSIWYG editors or if you
have to manually code with HTML. I'm starting a blog soon but have
no coding experience so I wanted to get advice from someone with experience.
Any help would be greatly appreciated!

Mon, February 18, 2019 @ 12:41 PM

14. wrote:
I have read several excellent stuff here. Certainly price bookmarking for revisiting.
I wonder how a lot effort you set to make this type of fantastic informative

Tue, February 19, 2019 @ 6:22 PM

15. wrote:
Hi there, just became aware of your blog through Google,
and found that it is really informative. I'm gonna watch out for brussels.
I will appreciate if you continue this in future.
Lots of people will be benefited from your writing.

Wed, February 20, 2019 @ 7:04 AM

16. wrote:
I'm very happy to uncover this web site. I need to to thank you for your time for this wonderful read!!
I definitely really liked every bit of it and i also have you bookmarked to see new stuff on your blog.

Wed, February 20, 2019 @ 7:30 AM

17. wrote:
Excellent post. I was checking constantly this blog and I'm inspired!
Very useful info specifically the closing part :) I deal
with such info much. I used to be looking for this
particular info for a long time. Thank you and best of luck.

Wed, February 20, 2019 @ 4:01 PM

18. wrote:
Have you ever thought about adding a little bit more
than just your articles? I mean, what you say is fundamental
and everything. Nevertheless think about if you added some great images or video clips to give your posts more, "pop"!
Your content is excellent but with images and
clips, this site could certainly be one of the greatest in its niche.
Very good blog!

Thu, February 21, 2019 @ 8:47 PM

19. wrote:
Fantastic site. Plenty of useful information here. I'm sending it to some friends ans additionally sharing in delicious.
And of course, thank you to your effort!

Fri, February 22, 2019 @ 12:36 AM

20. wrote:
I'm really loving the theme/design of your blog.
Do you ever run into any internet browser compatibility problems?
A couple of my blog visitors have complained about my website not operating correctly in Explorer but
looks great in Safari. Do you have any tips to help fix this problem?

Fri, February 22, 2019 @ 8:14 PM

21. wrote:
Have you ever considered publishing an ebook or guest authoring on other websites?
I have a blog centered on the same information you discuss and would
love to have you share some stories/information. I know my readers would appreciate your
work. If you're even remotely interested, feel free to send
me an email.

Fri, February 22, 2019 @ 10:00 PM

22. wrote:
Hi there everyone, it's my first go to see at this site, and
paragraph is genuinely fruitful in support of me, keep up posting
these types of articles or reviews.

Sun, February 24, 2019 @ 12:41 AM

23. wrote:
At this time I am ready to do my breakfast, later than having my breakfast coming over again to read other news.

Mon, February 25, 2019 @ 5:56 PM

24. wrote:
Hello There. I found your blog using msn. This is an extremely well written article.
I'll make sure to bookmark it and come back to read more of your useful
information. Thanks for the post. I'll definitely return.

Tue, February 26, 2019 @ 6:12 AM

25. wrote:
I'm impressed, I have to admit. Seldom do I encounter a blog that's equally
educative and entertaining, and let me tell you, you have hit
the nail on the head. The problem is something that
not enough folks are speaking intelligently about.
I'm very happy that I came across this in my hunt for something concerning this.

Wed, February 27, 2019 @ 4:00 PM

26. wrote:
Thanks a lot for sharing this with all people you actually recognize what you're speaking approximately!
Bookmarked. Kindly also talk over with my website =).
We will have a hyperlink trade arrangement among us

Wed, February 27, 2019 @ 7:23 PM

27. wrote:
excellent put up, very informative. I wonder why the
other specialists of this sector do not understand this.
You must continue your writing. I am confident, you've a huge readers' base already!

Wed, February 27, 2019 @ 11:30 PM

28. wrote:
Great goods from you, man. I have understand your stuff previous to and you are just too
great. I actually like what you have acquired here, certainly like what
you are stating and the way in which you say it. You make it entertaining and
you still take care of to keep it sensible.

I cant wait to read much more from you. This is actually a tremendous web site.

Thu, February 28, 2019 @ 1:54 AM

29. wrote:
I visit day-to-day a few websites and sites to read content, however this webpage gives feature based posts.

Thu, March 7, 2019 @ 1:01 PM

30. wrote:
Hey There. I found your blog using msn. This is a very well written article.
I'll make sure to bookmark it and return to learn more of
your useful info. Thanks for the post. I will definitely comeback.

Thu, March 7, 2019 @ 3:21 PM

31. wrote:
Attractive component to content. I just stumbled upon your site
and in accession capital to claim that I get in fact enjoyed
account your weblog posts. Anyway I will be subscribing to your feeds or even I achievement you get right of entry to persistently rapidly.

Thu, March 7, 2019 @ 10:10 PM

32. wrote:
I'm curious to find out what blog system you're utilizing?

I'm experiencing some small security problems with
my latest website and I'd like to find something more safe.
Do you have any recommendations?

Fri, March 8, 2019 @ 4:59 AM

33. wrote:
I visited many websites however the audio
quality for audio songs present at this site is genuinely marvelous.

Fri, March 8, 2019 @ 12:20 PM

34. wrote:
I'm very pleased to find this website. I wanted to thank you
for your time just for this fantastic read!! I definitely savored every part of it and I have you saved
as a favorite to look at new information in your blog.

Fri, March 8, 2019 @ 12:52 PM

35. wrote:
Thanks for finally talking about >10/7 | Star Spangled CrossFit Fri, March 8, 2019 @ 5:28 PM

36. wrote:
I like what you guys are usually up too. This type of clever work and
coverage! Keep up the fantastic works guys I've added you guys to my
blogroll. It is perfect time to make some plans for the future and it’s time to be happy.
I’ve learn this publish and if I may just I want to suggest you few interesting issues or tips.
Perhaps you can write next articles referring to this article.
I desire to learn even more issues about it! Hello
there! This post couldn't be written much better!

Looking through this post reminds me of my previous roommate!
He constantly kept preaching about this. I most certainly will send this information to him.

Fairly certain he will have a very good read. Thank you for sharing!

Wed, March 13, 2019 @ 6:02 AM

37. wrote:
Hey I know this is off topic but I was wondering if you knew
of any widgets I could add to my blog that automatically tweet my newest twitter
updates. I've been looking for a plug-in like this for
quite some time and was hoping maybe you would have
some experience with something like this. Please let
me know if you run into anything. I truly enjoy
reading your blog and I look forward to your new updates.

Sun, March 17, 2019 @ 3:22 PM

38. wrote:
Generally I don't learn article on blogs, but I would like to say that this write-up very pressured me to check out and do so!
Your writing taste has been surprised me. Thanks,
very nice article.

Mon, March 18, 2019 @ 3:43 PM

39. wrote:
Hey there just wanted to give you a brief heads up and let you know a few of the pictures
aren't loading correctly. I'm not sure why but I think its a linking issue.
I've tried it in two different browsers and both show the same

Thu, March 21, 2019 @ 9:15 PM

40. wrote:
As the admin of this web page is working, no hesitation very rapidly it will be well-known, due to its
quality contents.

Fri, March 22, 2019 @ 5:48 PM

41. wrote:
I have been surfing on-line more than three hours today, yet I
never discovered any interesting article like yours. It’s pretty
price enough for me. In my view, if all site owners and bloggers made excellent content as
you probably did, the internet can be much more helpful than ever before.
I really like what you guys are up too. This sort
of clever work and coverage! Keep up the excellent works guys I've incorporated you guys to my personal
blogroll. Saved as a favorite, I love your website!

Sat, March 23, 2019 @ 5:38 PM

42. wrote:
Terrific post however I was wanting to know if you could write a litte more on this topic?
I'd be very thankful if you could elaborate
a little bit further. Thank you!

Fri, March 29, 2019 @ 11:49 PM

43. wrote:
Hello there I am so glad I found your blog page, I really found you by accident, while I was researching on Google for something else,
Anyways I am here now and would just like to say many thanks for a incredible
post and a all round thrilling blog (I also love the theme/design), I don't have
time to look over it all at the minute but I have book-marked it and also added your RSS
feeds, so when I have time I will be back to read a great deal more, Please do keep up the fantastic work.

Sat, March 30, 2019 @ 11:30 AM

44. wrote:
It is the best time to make some plans for the future and it is time to be happy.

I have read this put up and if I could I desire to counsel
you some interesting issues or suggestions. Perhaps you could write next articles regarding
this article. I wish to learn more things approximately it!

Tue, April 2, 2019 @ 4:51 PM

45. wrote:
It's appropriate time to make some plans for the future and it is time to
be happy. I have read this post and if I could I desire to suggest you
some interesting things or tips. Maybe you can write next articles referring to this article.
I wish to read even more things about it!

Tue, April 2, 2019 @ 11:01 PM

46. wrote:
Today, I went to the beach front with my children. I found a
sea shell and gave it to my 4 year old daughter and said "You can hear the ocean if you put this to your ear." She put the shell to her
ear and screamed. There was a hermit crab inside and it pinched her
ear. She never wants to go back! LoL I know this is totally off topic but I had to tell someone!

Mon, April 8, 2019 @ 2:41 AM

47. wrote:
Oh my goodness! Awesome article dude! Thank you so much, However I am going through troubles with your RSS.

I don't understand why I am unable to join it.
Is there anyone else getting identical RSS issues? Anyone
who knows the answer can you kindly respond?

Mon, April 8, 2019 @ 9:42 AM

48. wrote:
This design is wicked! You certainly know how to keep a reader amused.
Between your wit and your videos, I was almost moved to start my own blog (well, almost...HaHa!) Wonderful job.
I really loved what you had to say, and more than that, how you presented it.

Too cool!

Mon, April 8, 2019 @ 3:12 PM

49. wrote:
Unquestionably believe that which you stated. Your favourite reason seemed to be at the net the simplest factor to be
aware of. I say to you, I definitely get annoyed even as people think about concerns that they just don't
know about. You controlled to hit the nail upon the top and
also outlined out the entire thing with no need side-effects ,
other folks can take a signal. Will probably be back
to get more. Thanks

Tue, April 9, 2019 @ 2:37 AM

50. wrote:
Good post. I learn something new and challenging on sites I stumbleupon on a daily basis.
It's always interesting to read articles from other writers and
use a little something from their sites.

Tue, April 9, 2019 @ 5:37 AM

51. wrote:
For latest information you have to go to see the web and on internet
I found this web page as a best site for hottest

Tue, April 9, 2019 @ 9:35 PM

52. wrote:
Hey would you mind sharing which blog platform you're
working with? I'm looking to start my own blog soon but I'm having a difficult
time making a decision between BlogEngine/Wordpress/B2evolution and Drupal.
The reason I ask is because your layout seems different then most
blogs and I'm looking for something completely unique.
P.S Sorry for being off-topic but I had to ask!

Sun, April 14, 2019 @ 10:22 AM

53. wrote:
It's amazing to visit this site and reading the views of all colleagues about this post, while I am also eager of getting familiarity.

Sun, April 14, 2019 @ 7:48 PM

54. wrote:
If some one wishes to be updated with most recent technologies afterward he must be pay a visit this site and be up to date every day.

Tue, April 16, 2019 @ 7:58 AM

55. wrote:
Hi my family member! I wish to say that this post is amazing, great
written and include almost all significant infos.
I would like to see more posts like this .

Tue, April 16, 2019 @ 8:55 AM

56. wrote:
Greetings! I know this is kinda off topic however I'd figured I'd ask.
Would you be interested in exchanging links or maybe guest writing a blog article or vice-versa?
My blog addresses a lot of the same subjects as yours and I believe we could greatly benefit from each other.
If you are interested feel free to send me an email.
I look forward to hearing from you! Great blog by the

Tue, April 16, 2019 @ 12:48 PM

57. wrote:
It's an remarkable post for all the web users; they will get
advantage from it I am sure.

Tue, April 16, 2019 @ 10:10 PM

58. wrote:
Thanks for finally writing about >10/7 | Star Spangled CrossFit Wed, April 17, 2019 @ 11:35 AM

Add a New Comment


Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.

Contact Us

Email Us

144 Eastern Blvd.
Watertown, NY 13601
(334) 467 7048

The Best Way to Reach Us: 

Send us a message on our Facebook Page.. all of our coaches will receive the notification and will get back to you ASAP ! 


Map - Location