10/9

10/9

10/9

Warm Up:
400 m Run/500 m Row
10 Air Squats...
15 Toes to Bar
20 Lunges
25 Sit Ups

Dynamic Warm Up
Stretch & Mobility on own

WOD

Part A: 5 K Row (5,000 m)

3 Minute Rest.. then:

Part B: "Fran"

21-15-9

Thrusters (95/65)
Pull Ups

6 comments (Add your own)

1. Obat Kencing Nanah Ampuh wrote:
If you lose be patient. If you win, stay humble.

Sun, October 25, 2015 @ 5:54 AM

2. Obat Sipilis wrote:
SOMETIMES A NEW LOVE COMES BETWEEN OLD FRIENDS. SOMETIMES THE BEST LOVE WAS THE ONE THAT WAS ALWAYS THERE

Wed, October 28, 2015 @ 12:42 AM

3. AntonUnloarm wrote:
Buy Amoxicillin Without Prescriptions viagra Cephalexin Dog Dose Viagra Online Package Where To Get Flagyl In Virgin Islands cialis buy online Cialis 20 Mg Para Que Sirve Viagra A Quoi Ca Sert Priligy Mas Viagra Laxa Tea viagra Propecia E Ereccion Discount Isotretinoin Acne Gnc Substitute For Viagra Can I Mix Amoxicillin With Water cialis para que se usa Priligy Dapoxetin Schweiz China Viagra Online Discount Acticin On Line How To Get A Viagra Prescription cheap cialis Elocon Mail Order Cialis Dolor De Piernas

Sun, January 8, 2017 @ 1:30 AM

4. wrote:
I truly love your site.. Pleasant colors & theme. Did you develop this website yourself?
Please reply back as I'm looking to create my own personal site and would like to learn where you got this from or what the theme
is named. Cheers!

Thu, October 4, 2018 @ 9:24 PM

5. wrote:
Thanks for sharing your info. I really appreciate your efforts and I will be waiting for
your further post thanks once again.

Sun, October 7, 2018 @ 7:01 PM

6. wrote:
Today, I went to the beachfront 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 placed 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 completely off topic but I had to tell someone!

Sat, October 20, 2018 @ 4:02 AM

Add a New Comment


code
 

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
(315) 778-3423


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 ! 

https://m.facebook.com/profile.php?id=470353606389118&tsid=0.19640181330032647&source=typeahead

Map - Location