11/29

11/29

11/29


Warm Up 

400 m Run / 500 m Row

20 Hand Release Push Ups 

20 Sit Ups

20 Good Mornings (53/35)

20 Air Squats 

Stretch & Mobility

Dynamic 

Strength: 

Build to a heavy Power Clean 

WOD 

AMRAP 3

15 cal Row

15 Power Cleans (95/65)

Rest 3:00 

AMRAP 3 

12 cal Row 

12 Power Cleans (115/80)

Rest 3:00 

AMRAP 3 

9 cal Row 

9 Power Cleans (135/95) 

Endurance WOD

15-12-9

Cal Row 

Power Cleans (95/65)

Burpees 

*Before & After Every Round (total 3.1 miles) *

2 Laps Around Parking Lot or 1800 m Row 


29 comments (Add your own)

1. wrote:
Remarkable things here. I'm very satisfied to peer your article.
Thanks a lot and I'm taking a look ahead to touch you.

Will you kindly drop me a mail?

Thu, April 13, 2017 @ 7:42 PM

2. wrote:
Hmm is anyone else encountering problems with the images on this blog loading?
I'm trying to determine if its a problem on my end or if it's the blog.
Any feed-back would be greatly appreciated.

Wed, May 3, 2017 @ 4:23 AM

3. wrote:
Wonderful blog! I found it while searching on Yahoo News.
Do you have any tips on how to get listed in Yahoo News?

I've been trying for a while but I never seem to get there!
Thank you

Mon, July 3, 2017 @ 9:19 AM

4. wrote:
I know this if off topic but I'm looking into starting my own weblog
and was wondering what all is needed to get setup? I'm assuming having a
blog like yours would cost a pretty penny? I'm not very web smart so I'm not 100% positive.
Any recommendations or advice would be greatly appreciated.
Kudos

Mon, September 4, 2017 @ 11:54 AM

5. James wrote:
Farmville farms even include free gift that

Thu, December 21, 2017 @ 7:39 AM

6. wrote:
Hi there, I enjoy reading all of your post. I wanted to write a little comment
to support you.

Thu, May 3, 2018 @ 8:24 AM

7. wrote:
Highly descriptive blog, I loved that bit.
Will there be a part 2?

Tue, September 18, 2018 @ 5:56 AM

8. wrote:
Thanks on your marvelous posting! I quite enjoyed reading it, you can be a great author.I
will make sure to bookmark your blog and will eventually come back in the future.
I want to encourage that you continue your great writing, have a
nice weekend!

Sun, September 30, 2018 @ 2:51 AM

9. wrote:
I'm not sure where you are getting your information, but good
topic. I needs to spend some time learning much more or understanding more.

Thanks for fantastic information I was looking for this info for my mission.

Mon, October 1, 2018 @ 7:27 AM

10. wrote:
Link exchange is nothing else but it is only placing the other person's
webpage link on your page at appropriate place and other person will also do same for you.

Mon, October 1, 2018 @ 11:05 AM

11. wrote:
Quality posts is the main to invite the viewers to go to see the website, that's
what this web site is providing.

Sun, October 7, 2018 @ 3:59 PM

12. wrote:
It's amazing designed for me to have a website, which is good in support of my know-how.
thanks admin

Sat, November 3, 2018 @ 2:44 PM

13. wrote:
Helpful information. Lucky me I discovered
your site unintentionally, and I am shocked why this coincidence didn't took place in advance!
I bookmarked it.

Thu, November 22, 2018 @ 1:10 PM

14. wrote:
My programmer is trying to convince me to move to .net from PHP.
I have always disliked the idea because of the costs.
But he's tryiong none the less. I've been using WordPress on a number of websites for about a
year and am concerned about switching to another platform.
I have heard excellent things about blogengine.net. Is there a way I can import all
my wordpress posts into it? Any help would be really appreciated!

Fri, May 10, 2019 @ 6:45 PM

15. wrote:
I do not even know how I stopped up right here,
but I thought this publish used to be great. I don't know who you're but
definitely you are going to a famous blogger should you are not already.
Cheers!

Sun, June 23, 2019 @ 2:31 AM

16. wrote:
Hi mates, its impressive article about tutoringand fully defined, keep it up all the time.

Fri, July 19, 2019 @ 11:57 AM

17. wrote:
Howdy! I'm at work surfing around your blog from
my new iphone! Just wanted to say I love reading through
your blog and look forward to all your posts!

Carry on the outstanding work!

Tue, July 30, 2019 @ 7:28 AM

18. wrote:
Howdy! Would you mind if I share your blog with
my twitter group? There's a lot of people that I think would really enjoy your content.

Please let me know. Thank you

Sat, September 28, 2019 @ 4:24 AM

19. wrote:
11/29 | Star Spangled CrossFit http://dominickdunne.net

Sun, December 15, 2019 @ 2:36 AM

20. wrote:
What a data of un-ambiguity and preserveness of valuable experience on the topic of unexpected feelings.

Thu, January 16, 2020 @ 5:10 AM

21. wrote:
When some one searches for his necessary thing, therefore he/she
wishes to be available that in detail, therefore that thing
is maintained over here.

Sat, January 18, 2020 @ 12:04 PM

22. wrote:
A fascinating discussion is worth comment. I do believe that you ought to publish more about
this subject matter, it may not be a taboo subject but typically
folks don't talk about such topics. To the next!

Many thanks!!

Sat, January 18, 2020 @ 2:11 PM

23. wrote:
Amazing! This blog looks just like my old one! It's on a totally different subject but it has pretty much the same layout and
design. Outstanding choice of colors!

Sat, January 18, 2020 @ 2:32 PM

24. wrote:
You actually make it appear really easy together with your presentation however I to find this matter
to be actually one thing which I think I'd never understand.
It seems too complicated and very wide for me. I am looking forward on your
subsequent publish, I will attempt to get the cling of it!

Sat, January 18, 2020 @ 3:30 PM

25. wrote:
I love it when individuals come together and share opinions.
Great site, continue the good work!

Sat, January 18, 2020 @ 3:52 PM

26. wrote:
Incredible quest there. What occurred after? Good luck!

Sat, January 18, 2020 @ 6:11 PM

27. wrote:
Great article! This is the kind of information that should
be shared across the net. Disgrace on the seek engines for no longer positioning this post upper!
Come on over and seek advice from my site . Thanks =)

Sat, January 18, 2020 @ 7:09 PM

28. wrote:
Thanks for the good writeup. It in truth was a leisure account it.
Glance advanced to far delivered agreeable from you!

However, how could we keep in touch?

Sat, January 18, 2020 @ 7:32 PM

29. wrote:
Unquestionably believe that which you said.

Your favorite reason appeared to be on the net the easiest thing to be aware of.
I say to you, I definitely get annoyed while people consider worries that
they just do not know about. You managed to hit the nail upon the top and also
defined out the whole thing without having side-effects , people can take a signal.

Will probably be back to get more. Thanks

Sat, January 18, 2020 @ 7:52 PM

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
(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 ! 

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

Map - Location