Warm Up:

500 m Row

20 GHD Sit Ups

20 Push Ups

20 Air Squats

20 Arm Circles (fwd&bk)



 Front Squat

15 minutes to build to heavy set of 3



4 Rounds for Time

7 Front Squats (135/95)

50 Double Unders/200 Singles

10 Strict Pull Ups (No Kipping)

500 m Row

 Cash Out: 25 GHD Sit Ups

8 comments (Add your own)

1. AntonUnloarm wrote:
Kamagra Oral Jelly Kaufen Deutschland Amoxicillin Clavulanate Potassium Tablet Nausia Medicamento Cialis Generica viagra Sirve El Priligy Misotrol No Prescription Cialis En Prise Quotidienne Comprar Antabus Le Cialis Generique cialis sin receta barcelona Prix Kamagra Allemagne Baclofene Italie cialis buy online Le Doxycycline Hyclate 100mg Order Online Levitra Vardenafil Preisvergleich Gel Viagra Buy Cialis Myfegine Et Cytotec Cas Buy Brand Cialis Online Ireland cialis Effetti Cialis Scaduto

Sun, January 8, 2017 @ 4:05 AM

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

Fri, October 5, 2018 @ 3:16 PM

3. wrote:
Sweet blog! I found it while browsing 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!

Mon, October 29, 2018 @ 12:17 AM

4. wrote:
I'm truly 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 designer to create your theme? Outstanding work!

Fri, November 9, 2018 @ 6:13 PM

5. wrote:
With havin so much content and articles do you ever run into any issues of plagorism or copyright violation? My site has
a lot of exclusive content I've either created myself or outsourced but it seems a lot of
it is popping it up all over the web without my agreement.
Do you know any methods to help protect against content from
being stolen? I'd truly appreciate it.

Wed, November 14, 2018 @ 1:27 AM

6. wrote:
Helpful information. Fortunate me I found your site by accident, and
I am shocked why this accident didn't came about earlier!
I bookmarked it.

Mon, April 1, 2019 @ 9:41 PM

7. wrote:
My brother recommended I might like this website. He was
totally right. This post truly made my day. You cann't imagine
just how much time I had spent for this information! Thanks!

Tue, April 2, 2019 @ 3:34 PM

8. wrote:
Appreciating the commitment you put into your blog and detailed information you present.
It's good to come across a blog every once in a while that isn't
the same old rehashed information. Great read!
I've bookmarked your site and I'm adding your RSS feeds to my Google account.

Tue, September 3, 2019 @ 1:03 PM

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