3/30

3/30

3/30

Warm Up:

400 m Run / 500 m Row

20 GHD Sit Ups

10 Hand Stand Holds

20 PVC OHS

10 PVC Pass Thrus

Dynamic

 

Strength:

Pausing Overhead Squat

5 Sets of 2

*3 Sec. Pause @ Bottom

 

WOD:

2 Rounds for Time

2 Laps

20 Pull Ups

2 Laps

30 Push Ups

2 Laps

40 Sit Ups

2 Laps

50 Air Squats

 

19 comments (Add your own)

1. AntonUnloarm wrote:
My Blue Pill viagra sans ordonance Comprar Cialis En Espana Online Voyage Levitra Where To Buy Penicillin Vk Online? Cialis Generico Nombre Il Viagra Napoletano Renal Dosing Keflex Cheap Viagra Can I Get Cytotec At Walmart Propecia Kaufen Osterreich Propecia Ou Acheter Viagra Generic levitra without prescription Can You Sell Viagra On Ebay 60 Quiniela De Propecia Buy Doxycycline Online Uk Cialis Per Pill Cheap Cialis Progesterone Website Mastercard Accepted Overseas Cialis Generico Barato Viagra Generica Barcelona Worldwide Hydrochlorothiazide Tablets cialis Viagra Usar Mail Order Direct Stendra Website Free Shipping Long Term Side Effects Of Propecia

Tue, January 24, 2017 @ 11:31 PM

2. wrote:
Its like you read my mind! You appear to know a lot about this, like you
wrote the book in it or something. I think that you could do
with a few pics to drive the message home a bit, but instead of that, this is magnificent blog.

A fantastic read. I'll certainly be back.

Thu, April 13, 2017 @ 9:16 PM

3. wrote:
Hi my family member! I wish to say that this post is amazing,
great written and include almost all important infos.
I would like to see extra posts like this.

Sun, May 7, 2017 @ 10:41 AM

4. wrote:
I drop a leave a response each time I appreciate a post on a site or if I have something to add
to the discussion. Usually it's a result of
the passion communicated in the article I read. And on this
post 3/30 | Star Spangled CrossFit. I was moved enough to post a commenta response :-) I
actually do have some questions for you if it's okay. Could it
be just me or do some of these remarks come across like they are left by brain dead individuals?
:-P And, if you are posting at other sites, I'd like to keep up with you.
Would you list the complete urls of all your public pages like your
Facebook page, twitter feed, or linkedin profile?

Sat, July 1, 2017 @ 11:35 PM

5. wrote:
Wonderful blog! I found it while surfing around 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

Tue, July 4, 2017 @ 4:13 AM

6. ten wrote:
Incidentally I have been ordering and Cialis not for the first month.

Sat, October 14, 2017 @ 1:49 AM

7. wrote:
Today, while I was at work, my sister stole my apple ipad and tested to see if it can survive a
twenty five foot drop, just so she can be a youtube sensation.
My iPad is now broken and she has 83 views. I know this is completely off topic but I had to share it with someone!

Sun, April 29, 2018 @ 9:07 PM

8. wrote:
Great article.

Thu, October 4, 2018 @ 4:50 AM

9. wrote:
I would like to thank you for the efforts you have put in writing this website.
I really hope to view the same high-grade blog posts
by you in the future as well. In truth, your creative writing abilities has inspired me to get
my own website now ;)

Sat, October 27, 2018 @ 9:39 PM

10. wrote:
That is a great tip especially to those fresh to the blogosphere.
Simple but very precise info… Appreciate your sharing this
one. A must read article!

Fri, November 2, 2018 @ 10:13 PM

11. wrote:
Sling tv coupons and promo codes for november 2018
Hi there would you mind letting me know which web host you're
utilizing? I've loaded your blog in 3 completely
different browsers and I must say this blog loads a lot quicker then most.
Can you recommend a good internet hosting provider at a reasonable price?

Thanks a lot, I appreciate it! Sling tv coupons and
promo codes for november 2018

Fri, November 16, 2018 @ 5:42 PM

12. wrote:
I was able to find good advice from your blog articles.

Sun, November 18, 2018 @ 7:30 PM

13. wrote:
Hey! Do you use Twitter? I'd like to follow you if that would be okay.
I'm definitely enjoying your blog and look forward to
new posts.

Fri, March 29, 2019 @ 10:09 PM

14. wrote:
Very rapidly this web site will be famous among all blogging visitors, due to it's
nice posts

Tue, April 2, 2019 @ 2:27 PM

15. wrote:
Somebody necessarily help to make seriously articles I might state.
This is the very first time I frequented your web page and up to now?

I amazed with the research you made to make this actual publish incredible.
Great process!

Wed, April 3, 2019 @ 4:15 AM

16. wrote:
magnificent post, very informative. I wonder why the
other specialists of this sector don't notice this.

You must proceed your writing. I'm sure, you have a huge readers' base already!

Wed, May 1, 2019 @ 6:52 AM

17. wrote:
Yesterday, while I was at work, my cousin stole my apple ipad and tested to see if it can survive a twenty five foot
drop, just so she can be a youtube sensation. My apple ipad is now broken and
she has 83 views. I know this is totally off topic but I had to share it with someone!

Tue, October 8, 2019 @ 12:13 PM

18. wrote:
I don't even know how I ended up here, but I thought
this post was good. I don't know who you are but certainly you're going to a famous blogger if you are
not already ;) Cheers!

Sat, November 23, 2019 @ 4:06 AM

19. wrote:
If you want to obtain a good deal from this post then you have to apply such techniques to your won website.

Mon, December 2, 2019 @ 11:18 AM

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