Warm Up:

400 m Run / 500 m Row  
20 Pushups
20 Lunges
20 GHD Sit Ups
20 Arm Circles
20 Air Squats Dynamic                                                                                                                                                                Stretching & Mobility 


Hang Squat Snatch

4 EMOM X 10

Work to heavy single


5 Rounds for Time

400 m Run 

15 OHS (95/65) 



7 comments (Add your own)

1. AntonUnloarm wrote:
Cytotec Au Maroc Precio Del Cialis En Farmacias What Is Amoxicillin Rx655 Buy Viagra Levitra 5mg Rezeptfrei Order Propecia Online Male Pattern Baldness Cialis Und Kopfschmerzen Propecia Hacer Ou Acheter Le Viagra En Belgique Zithromax Dry Eye prix propecia paris Viagra E Donne Viagra 100mg Filmtabletten Gunstig buy viagra Viagra Kaufen Holland Apotheke Cephalexin Adverse Reactions Overnight Pharmacy 4u Order viagra 5mg Cialis Levitra 20mg 4 Stuck Preisvergleich Kamagra Price Thailand Canadian Pharmacy 24 Hours Where To Purchase Generic Stendra Erectile Dysfunction Tablets isotretinoin in us mastercard accepted Cheap Cialis Levitra 20 Mg Orodispersibile

Sat, January 7, 2017 @ 4:12 PM

2. Richmoorge wrote:
Amoxicillin For Infected Porcipine Quills Deltasone 40mg Pastiglie Cialis Compare Viagra To Cialis And Levitra Doxycycline Capsules Propecia De El Cuero Cabelludo Propecia Latente Order Cytotec Pills Propecia Hort Auf Zu Wirken Cephalexin Dosaging Buy Generic Levitra Can I Purchase Dutasteride Discount Overseas Commander Cialis Generic Propecia Help Forum Priligy Information Produit Levitra And Food How To Get Antabuse Pastillas Cialis 20 Mg Spertinex Kamagra Online Pharmacy Comprar Cialis 40 Mg Acheter Priligy En Belgique Pharmacy Propecia Prezzo Kamagra Turchia Propecia Rogaine Dosage Accutane Pills Online Cialis Temoignages Where To Order Viagra Online By Phone Purchase Accutane Priligy Achat Secure Online Progesterone Worldwide In Internet Low Price Prozac Buy fedex shipping isotretinoin tablets low price Amoxicillin Eyes First Aid Cheap Kamagra Usa Cialis Direct Mexico Kamagra Livraison Rapide Internet Order Antabuse Ibuprofen Amoxicillin Levitra Meds Order Generic Deltasone Clomid Regle Buy Generic Viagra Overnight Shipping Generic Lasix Buy Paroxetine 20mg No Prescription Retina A Without A Rx Misoprostol Tablets Purehands

Mon, March 20, 2017 @ 8:00 AM

3. wrote:
Attractive element of content. I just stumbled upon your web site
and in accession capital to assert that I acquire
actually enjoyed account your weblog posts. Anyway I'll be subscribing in your augment or even I fulfillment you get admission to consistently quickly.

Thu, April 13, 2017 @ 9:13 PM

4. wrote:
Valuable information. Lucky me I found your site
by accident, and I'm surprised why this twist of fate didn't came about in advance!
I bookmarked it.

Wed, May 3, 2017 @ 6:12 AM

5. wrote:
Hi, Neat post. There's a problem along with your
site in web explorer, could test this? IE nonetheless is the marketplace
leader and a big section of folks will pass over your excellent writing due to this problem.

Mon, July 3, 2017 @ 9:58 AM

6. wrote:
Hello my family member! I wish to say that this post is amazing, great written and come with almost
all vital infos. I'd like to peer extra posts like this.

Mon, July 3, 2017 @ 10:34 AM

7. wrote:
Appreciation to my father who shared with me concerning this website, this weblog is actually amazing.

Tue, May 1, 2018 @ 9:51 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