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


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

3 Minute Rest.. then:

Part B: "Fran"


Thrusters (95/65)
Pull Ups

18 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:

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

7. wrote:
Spot on with this write-up, I actually believe that this amazing site needs a lot more attention. I'll probably be back again to read
through more, thanks for the information!

Thu, October 25, 2018 @ 12:34 PM

8. wrote:
Pretty nice post. I just stumbled upon your weblog and wanted to say that I've
truly enjoyed browsing your blog posts. In any case I will be subscribing to your rss feed and I
hope you write again soon!

Fri, November 2, 2018 @ 8:07 PM

9. wrote:
Greetings! Very helpful advice in this particular post!
It's the little changes that make the most significant changes.
Thanks a lot for sharing!

Wed, November 14, 2018 @ 8:28 AM

10. wrote:
Heya i am for the first time here. I came across this board and
I find It really helpful & it helped me out a lot. I am hoping to offer
something again and help others such as you
aided me.

Thu, November 15, 2018 @ 3:06 AM

11. wrote:
Wow that was strange. I just wrote an really long comment but after I clicked submit my comment didn't show up.
Grrrr... well I'm not writing all that over again. Anyhow,
just wanted to say fantastic blog!

Thu, December 6, 2018 @ 8:39 AM

12. wrote:
Hi! This is my 1st comment here so I just wanted to give a quick shout out
and tell you I genuinely enjoy reading through your articles.

Can you recommend any other blogs/websites/forums that deal with
the same topics? Appreciate it!

Wed, April 3, 2019 @ 12:33 AM

13. wrote:
Today, I went to the beach with my kids. 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 entirely off topic but I had
to tell someone!

Sat, April 6, 2019 @ 9:22 AM

14. wrote:
Hi, Neat post. There's an issue along with your web site in web explorer, may test this?
IE still is the marketplace chief and a big section of folks will leave out
your wonderful writing because of this problem.

Mon, June 10, 2019 @ 11:57 AM

15. wrote:
I was curious if you ever considered changing the layout of your website?
Its very well written; I love what youve got to
say. But maybe you could a little more in the way of content so people could connect
with it better. Youve got an awful lot of text for only having one or 2 images.
Maybe you could space it out better?

Mon, July 15, 2019 @ 11:33 AM

16. wrote:
I'm really enjoying the design and layout of your website.

It's a very easy on the eyes which makes it much more enjoyable for me to
come here and visit more often. Did you hire out a developer to create your theme?

Superb work! natalielise plenty of fish

Wed, July 24, 2019 @ 7:56 AM

17. wrote:
It's truly very complex in this busy life to listen news on Television, therefore I just use internet
for that reason, and take the most recent news.

Mon, September 16, 2019 @ 3:47 AM

18. wrote:
Excellent post. Keep writing such kind of information on your blog.

Im really impressed by it.
Hey there, You have done a great job. I will definitely digg it and in my opinion suggest to my friends.
I am sure they'll be benefited from this site.

Sat, November 9, 2019 @ 11:02 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