Warm Up


Coach Led



Coach Choice




5 Rounds for Time

1 Lap Farmers' Carry (2x35)(2x53)

3 Bear Complex(135/95) (see below)

10 Burpees

15 Jumping Air Squats

20 Alternating Leg Situps (Right hand to left leg = 1, left  hand to right leg = 2)

25 Wall Balls (20/14)

250 m Row


Bear Complex:

Power Clean

Front Squat

Push Press

Back Squat

Push Press

31 comments (Add your own)

1. AntonUnloarm wrote:
Canadian Pharmacy Accutan viagra Venta De Priligy En Chile Viagra Interacciones Medicamentosas Price Of Vibramycin Cialis On Line Spedizione Italia Buy Ucerax Propecia Help Forum Buy Generic Valtrex Online No Prescription Periactin Canada viagra Will Propecia Work On Hairline Cephalexin 550 For Tooth Pain Accutane Acne Discount Cipro Keflex Fever Blister Generic For Cialis Vytorin And Propecia Comparatif Prix Cialis France cialis Viagra Tablets For Sale Viagra Achat Kamagra Vibramycin Cheap Source Of Amoxicillin Buy Atomoxetine Online By Cheap Cytotec Femilon Flagyl 400mg Tablets Dosage Buy Zoloft Online Achat Kamagra Generique Does Amoxil Cause Headaches Buy Tadalafil Online Amoxicillin Dosage For Canines Cephalexin 250 Mg Canada Levitra Buying Buying isotretinoin secure real overseas fedex Sildenafil Citrate For Sale Cheapest Zithromax Order Viagra Next Day Shipping 333 Viagra Pfizer Angebot Acheter Cytotec Ligne Viagra For Sale On The Internet Cialis En Direct Buying Clomid Online Ed Trial Packs Canada Mail Order Pharmacy For Nexium 40 Mg Generic Cialis Online Worldwide Clobetasol Lichen Planus Cod Internet Store Express Delivery Newcastle Amoxil Clavulante viagra Lasix In Canada Provera In Internet Shop Zithromax Online Cialis Ou Viagra Sans Ordonnance Viagra Cialis Levitra Cual Es Mejor Cheap Amoxil No Rx Propecia Dht Viagra Wirkung Cialis Buy Cheap Cytotec Site Kamagra Shop Schweiz Cialis E Depressione Get Cheap Zoloft Online Mexican Pharmacy Propecia Pharmacy Kamagra Online Usa Cialis Generika Usa Achat Viagra Ligne France Zoloft 50mg Cheap Fertility Drugs Online Risks Of Generic Viagra Cheapest Cytotec Where To Buy Hydrochlorothizide 25mg Viagra Achat Ligne Levitra 40mg Sale How Much Is Viagra In Mexico Real isotretinoin drugs shipped ups Xenical Orlistat Cialis Y Levitra Genericos Viagra Vs Cialis Sales Levitra Tablet Dutasteride 0.5mg Direct Website Mastercard With Overnight Delivery Doxtcycline Pills Without Prescription viagra online Find Isotretinoin Best Website Propecia Cheapest Secure viagra cialis Cialis Ansiedad Miglior Sito Per Acquisto Cialis Prozac Prices Cialis 10mg Cpr4 Il Viagra Alza La Pressione Online Pharmacy Kamagra What Is Cephalexin Used For Priligy Precio En Chile Generic Deltasone In Usa 100mg Doxycycline Tablets From India Priligy United States Cheap Propecia Cuanto Cuesta El Cialis Bayer Levitra Originale Buy Nolvadex Tamoxifen Does Alchohol Effect Amoxicillin Puedo Tomar Viagra Hipertension Buy Strattera Online Cheap Acquistare Viagra In Parafarmacia 25 Lb Toddler Dosage Of Amoxicillin How To Buy Lasix Discount Elocon C.O.D. Can I Purchase With Free Shipping Buy Colchicine 0.5 Mg Europe Cialis Free Trial Virolex Online Stendra For Sale Free Shipping No Script Needed Levitra Trial Viagra Kaufen Hessen Alopecie Physiologique cialis online Viagra 100mg Price Walmart Mexican Pharmacy Zithromax Online Order Propecia Online Consultation Get Generic Viagra Online Nolvadex Without A Prescription Cytotec Et Ivg Aidez Moi Reputable Online Pharmacies Canada Purchase Clomid Usa When Will Cialis Come Off Patent Viagra Costo Deltasone 40mg Zithromax Skin Side Effects Can You Take Clindamycin And Amoxicillin Priligy Cheap Cialis Apotheke Ohne Rezept Misoprostol 20mg Uk Order Zithromax Tablets Amoxicillin Regimen For Tooth Online Pharmacy Overnight Delivery Atomoxetine Without Prescription Amoxicillin Works In Days Bowel Bacteria Achat De Cialis Au Quebec Order Prozac Pills Cytotec5mg Generic Cialis E20 Buy Online Lasix Zithromax Greenstone Kamagra 100 Mg Tours Cheapest Prozac Best Over The Counter Viagra Substitute

Sun, March 5, 2017 @ 5:49 PM

2. wrote:
payday loans bad credit
payday loans no credit check
online loans for bad credit
online loans direct lenders

Mon, January 1, 2018 @ 2:39 PM

3. wrote:
casino g
casino online free
casino games for free
casino games

Fri, January 12, 2018 @ 10:01 AM

4. wrote:
casino online application
new usa online casinos
top rated free online casino games
pogo casino slots

Mon, January 15, 2018 @ 9:27 AM

5. wrote:
casino online gambling
best online casino games free
casino online free
casino online free

Sat, January 20, 2018 @ 10:47 PM

6. wrote:
payday loans online application
trusted payday loans online
loans online only
no credit check payday loans instant approval

Sun, January 21, 2018 @ 4:13 PM

7. wrote:
cheap car insurance quotes comparison
car insurance quotes comparison online
car insurance quotes in florida
cheap auto insurance

Fri, January 26, 2018 @ 8:52 PM

8. wrote:
casinos online
casino online application
new usa online casinos
casino games slots free heart of vegas

Mon, January 29, 2018 @ 10:33 PM

9. wrote:
weight loss pills that work
diet pills for men
best diet pills that work
diet pills for women

Fri, February 2, 2018 @ 6:58 PM

10. wrote:
casino online application
casino g
play casino games online
online casinos 2016

Sun, February 4, 2018 @ 4:33 PM

11. wrote:
weight loss medications
diet pills that really work
green tea weight loss
slimming tablets
slimming pills

Mon, February 5, 2018 @ 10:54 AM

12. wrote:
payday lender fees
payday loans online application
online payday loans tx
speedy cash payday loans online

Mon, February 5, 2018 @ 4:09 PM

13. wrote:
online casino slots
casino games
casino games
casino games free online

Tue, February 6, 2018 @ 5:55 AM

14. wrote:
auto insurance policy
auto insurance number
car insurance claim
cheap car insurance companies

Wed, February 14, 2018 @ 11:31 AM

15. wrote:
auto insurance program
cheap auto insurance quotes online
cheap auto insurance policy
auto insurance

Wed, February 14, 2018 @ 5:33 PM

16. wrote:
loans online application
best fast loans online
online loans for bad credit
speedy cash payday loans online

Thu, February 22, 2018 @ 4:53 AM

17. wrote:
cheap car insurance companies
cheap car insurance calculator
cheap car insurance coverage
cheap auto insurance quotes online

Sat, March 10, 2018 @ 10:46 AM

18. wrote:
car insurance quotes in florida
car insurance quotes in florida
cheap car insurance companies
cheap car insurance calculator

Sat, March 31, 2018 @ 3:21 PM

19. wrote:
betfair online casino
free casino slots games
foxwoods resort casino
big fish casino

Thu, June 28, 2018 @ 7:59 AM

20. wrote:
free games for casino slots four winds
online casino real money
online casino real money free
caesar casino online slot games

Fri, June 29, 2018 @ 10:08 AM

21. wrote:
casino online for fun
casino online subtitrat
casino online application
casino online

Wed, July 4, 2018 @ 2:26 PM

22. wrote:
casino online usa
casino games roulette
play casino games online
online casino real money

Wed, July 4, 2018 @ 2:44 PM

23. wrote:
After checking out a handful of the blog articles on your website, I truly like your way of blogging.
I bookmarked it to my bookmark site list and
will be checking back in the near future. Please check out my web site as
well and let me know your opinion.

Mon, April 1, 2019 @ 11:17 AM

24. wrote:
payday loans online
loans with bad credit
loans online
payday loans

Fri, May 24, 2019 @ 11:54 AM

25. wrote:
I loved as much as you'll receive carried out right here.
The sketch is tasteful, your authored subject matter stylish.
nonetheless, you command get bought an edginess over that you wish be delivering the following.

unwell unquestionably come further formerly again as exactly the same
nearly very often inside case you shield this hike.

Tue, June 4, 2019 @ 2:35 AM

26. wrote:
I think everything published was actually very logical.
However, what about this? what if you composed a catchier post title?
I mean, I don't wish to tell you how to run your blog, but suppose you added a title that grabbed
folk's attention? I mean 12/16 | Star Spangled CrossFit
is a little vanilla. You ought to glance at Yahoo's
home page and see how they create news headlines to get viewers interested.
You might add a related video or a picture or two to grab
readers excited about everything've written. Just my opinion, it could make
your blog a little livelier.

Wed, July 31, 2019 @ 7:18 AM

27. wrote:
Hi there, this weekend is pleasant in favor of me, for the reason that this point in time
i am reading this enormous educational paragraph here
at my house.

Mon, November 11, 2019 @ 12:43 AM

28. wrote:
Does your blog have a contact page? I'm having trouble locating it but, I'd
like to shoot you an e-mail. I've got some ideas for your blog you might be interested in hearing.

Either way, great blog and I look forward to seeing it expand over time.

Thu, November 14, 2019 @ 11:40 AM

29. wrote:
You should take part in a contest for one of the most useful blogs on the web.
I most certainly will highly recommend this site!

Mon, November 25, 2019 @ 3:06 PM

30. wrote:
Hey there! I know this is sort of off-topic however I had to ask.
Does building a well-established website like yours take a massive
amount work? I am completely new to running a blog however I do write
in my diary everyday. I'd like to start a blog so
I can easily share my personal experience and thoughts online.
Please let me know if you have any suggestions or tips for new aspiring blog owners.


Thu, December 12, 2019 @ 8:05 PM

31. wrote:
Wonderful items from you, man. I've be aware
your stuff prior to and you're just extremely fantastic.

I actually like what you have acquired here,
certainly like what you are saying and the way wherein you assert it.
You are making it enjoyable and you still take care of to
stay it sensible. I can not wait to learn much more from you.
This is really a tremendous website.

Tue, December 31, 2019 @ 4:36 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
(315) 836-5671

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