Warm Up:

400 m Run / 500 m Row

20 Arm Circles

20 Air Squats

10 Light Thrusters

5 Inchworms with Push Up



Back Squat

3 x 10

Build each set



For Time


Calorie Row

Thrusters (95/65)

24 comments (Add your own)

1. AntonUnloarm wrote:
How To Buy Cialis Online ajanta kamagra oral jelly Amoxicillin Allergy Canidian Pharmacies Acular High Dose And Low Dose Amoxicillin viagra Viagra Se Vende Con Receta Medica Kamagra Flavoured Oral Jelly generic viagra Vente Lioresal En Canada Propecia Kvinder Cephalexin For Dog No Prescriptions Propecia Dermatologist Hair Transplant cialis Order Suhagra Online Generic Cialis Without Prescription Propecia Y Diabetes Comprar Viagra Cialis Espana Acquisto Cialis Tadalafil Kamagra Australian Customs cialis duracion Cephalexin Alternative For Dogs

Tue, January 24, 2017 @ 2:22 AM

2. wrote:
My programmer is trying to convince me to move to .net from PHP.
I have always disliked the idea because of
the expenses. But he's tryiong none the less.
I've been using Movable-type on several websites for about a
year and am concerned about switching to another platform.

I have heard good things about blogengine.net. Is there a way I can transfer all my
wordpress posts into it? Any help would be really appreciated!

Thu, April 13, 2017 @ 9:17 PM

3. wrote:
I am very happy to read this. This is the kind of manual that needs
to be given and not the random misinformation that's at the
other blogs. Appreciate your sharing this best doc.

Sun, May 7, 2017 @ 12:03 PM

4. wrote:
Thanks for finally writing about >4/25 | Star Spangled CrossFit Wed, June 21, 2017 @ 4:25 PM

5. wrote:
First of all I want to say wonderful blog! I
had a quick question that I'd like to ask if you don't mind.
I was interested to find out how you center yourself and clear your thoughts
prior to writing. I have had difficulty clearing my mind
in getting my thoughts out. I do enjoy writing but it just seems like the first 10
to 15 minutes are lost just trying to figure out how to begin. Any suggestions or tips?
Many thanks!

Sun, July 2, 2017 @ 3:20 AM

6. best wrote:
is much of Levitra, brand name or need a solid erection for about an hour.

Tue, November 14, 2017 @ 12:22 PM

7. wrote:
Thank you for every other informative blog. The place else
may just I get that kind of information written in such a perfect
means? I've a project that I'm simply now running on, and I've
been at the look out for such info.

Mon, September 24, 2018 @ 8:24 AM

8. wrote:
Heya this is somewhat of off topic but I was wanting to know if
blogs use WYSIWYG editors or if you have to manually code with HTML.
I'm starting a blog soon but have no coding know-how so
I wanted to get guidance from someone with experience. Any help would be greatly appreciated!

Tue, October 2, 2018 @ 1:56 AM

9. wrote:
Having read this I thought it was extremely informative.
I appreciate you taking the time and effort to put this information together.
I once again find myself personally spending a lot of time both reading and
commenting. But so what, it was still worth it!

Wed, October 10, 2018 @ 6:28 AM

10. wrote:
Terrific post however I was wondering if you could write a litte more on this
subject? I'd be very grateful if you could elaborate a little bit further.
Many thanks!

Tue, October 16, 2018 @ 1:10 PM

11. wrote:
You're so awesome! I don't suppose I've read through something like this before.
So wonderful to find someone with some original thoughts on this subject.
Seriously.. thank you for starting this up.
This site is one thing that's needed on the web,
someone with a little originality!

Thu, October 18, 2018 @ 8:46 AM

12. wrote:
Attractive section of content. I just stumbled upon your
blog and in accession capital to assert that I get in fact enjoyed account your blog posts.
Anyway I'll be subscribing to your augment and even I achievement you access
consistently quickly.

Tue, November 6, 2018 @ 9:34 PM

13. wrote:
When someone writes an paragraph he/she retains the thought of a user in his/her
brain that how a user can know it. So that's why this post
is great. Thanks!

Tue, November 13, 2018 @ 4:01 AM

14. wrote:
Wow, that's what I was looking for, what a material!

existing here at this weblog, thanks admin of this web site.

Tue, December 4, 2018 @ 1:26 PM

15. wrote:
You're so cool! I do not believe I've read anything like this before.
So wonderful to find someone with genuine thoughts on this topic.
Really.. thanks for starting this up. This web site is something
that's needed on the web, someone with some originality!

Thu, December 6, 2018 @ 4:45 AM

16. wrote:
Great information. Lucky me I discovered your site by accident (stumbleupon).
I've bookmarked it for later!

Thu, December 6, 2018 @ 2:19 PM

17. wrote:
Good day! I know this is kind of off topic but I was wondering
if you knew where I could locate a captcha plugin for my comment form?
I'm using the same blog platform as yours and I'm having problems
finding one? Thanks a lot!

Sat, March 30, 2019 @ 2:55 AM

18. wrote:
I used to be able to find good information from your content.

Mon, July 15, 2019 @ 10:36 AM

19. wrote:
I love your blog.. very nice colors & theme.
Did you create this website yourself or did you
hire someone to do it for you? Plz reply as I'm looking to construct my own blog
and would like to know where u got this from.
thank you

Fri, October 25, 2019 @ 7:44 AM

20. wrote:
Very great post. I just stumbled upon your blog and wished to say that I have truly enjoyed surfing around
your weblog posts. In any case I'll be subscribing for your feed and I hope you
write once more soon!

Mon, November 18, 2019 @ 3:19 PM

21. wrote:
This article is genuinely a fastidious one it helps new web users, who are wishing for blogging.

Tue, December 3, 2019 @ 10:53 PM

22. wrote:
Awesome post.

Sun, December 15, 2019 @ 8:10 AM

23. wrote:
Awesome article.

Thu, December 19, 2019 @ 9:21 PM

24. wrote:
If some one needs expert view about blogging and site-building after
that i propose him/her to pay a quick visit
this website, Keep up the fastidious job.

Mon, January 6, 2020 @ 7:33 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