Warm Up

400 m Run / 500 m Row

10 Air Squats

15 Push Ups

20 Sit Ups

Dynamic Stretching



10 Minutes to find 1 Rep Max Dead Lift



2 Rounds for Time

50 Double Unders (100 Singles)

25 Dead Lifts (135/95)

2 Laps

50 DU's (100 singles)

25 Back Squats (135/95)

2 Laps

50 DU's (100 singles)

25 Wall Balls (20/14)

2 Laps

50 DU's (100 singles)

25 Burpees

2 Laps

6 comments (Add your own)

1. AntonUnloarm wrote:
Viagra Levitra Differenze Order Kamagra Pills Boutique Acheter Cialis Cialis Migraine Amoxil Buy Online Amoxicillin Dose Chart Levitra Generika Rezeptfrei Bestellen Order Xenical Viagra Per Cuore Cialis 10mg Pellic Levitra Best Prices Clomid Ne Marche Pas Levitra Scaduto Cheapest Prozac Online Mifepristone Online In South Africa Is Nolvafien The Same As Nolvadex Propecia Drug Buy Diflucan Yeast Infection Xenical Effets Secondaires Fast Delivery Vibramycin Zithromax Pregnant Generic Amoxicillin Liquid Drops Lasix Pills Blepharitis Keflex Or Minocyline Viagra Wurzel Generic Strattera Cephalexin And Angioedema In Dogs Purchase Discount Doxycycline Levitra Brand Online Buy Lexapro Online Australia

Mon, March 6, 2017 @ 8:29 AM

2. wrote:
Very great post. I just stumbled upon your weblog and wished to mention that I have
truly enjoyed surfing around your blog posts. After all I will be subscribing to your feed and I am hoping you write again soon!

Wed, May 3, 2017 @ 9:46 AM

3. wrote:
Inspiring story there. What occurred after? Thanks!

Tue, July 4, 2017 @ 3:22 AM

4. wrote:
Wow, incredible weblog layout! How lengthy have you ever been running a blog for?
you made blogging look easy. The total look of your website is great, as well as the content!

Wed, May 2, 2018 @ 2:19 AM

5. wrote:
I'm gone to convey my little brother, that he should also visit this blog on regular basis to obtain updated from
newest news update.

Wed, November 20, 2019 @ 11:00 PM

6. wrote:
always i used to read smaller articles which as well clear their motive,
and that is also happening with this article which
I am reading now.

Mon, November 25, 2019 @ 4:59 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