Warm Up

400 m Run / 500 m Row

2 x 5 HandStand Push Ups or Holds

4 x 30 sec Plank

2 x 5 Strict Pull Ups

PVC & BandWork



Back Squats

4 EMOM x 10

Increase weight as you progress



EMOM x 20

min 1: 15 Hand Release Push Ups

min 2: 15 Cal Row

min 3: 15 MedBall Squat Cleans (20/14)

min 4: 50 Double Unders (100 singles)

20 comments (Add your own)

1. online_cialis wrote:
Syndermatotic cataract low dose for bph Anterior subcapsular cataract ii).

Tue, February 28, 2017 @ 1:11 AM

2. AntonUnloarm wrote:
Levitra Da Banco Buy Zithromax Online Usa Fast Viagra buy cheap accutane online Cheap Generic Clomid Cephalexin And Urinary Track Infection Cheap Kamagra Canada roaccutane commander Cialis Terapia Riabilitativa What Body Systems Does Amoxicillin Effect Cheap Lasix Pills Comparatif Clomid Can I Order Celebrex From Canada Generic For Cialis Preisvergleich Cialis 20 Mg Keflex Herpes Generic Levitra Pill Kamagra 100mg Oral Jelly Side Effects Zithromax Dose For Chlamydia Order Vibramycin Cheap Generic Cialis Australia Propecia 08 Buy Cialis Medicament Cialis Discount Generic Viagra Canada Cytotec Cheap Viagra 3 Day Delivery Propecia For Scalp Buy Kamagra Oral Jelly Online Where Can I Order Alli From Cephalexin And Cramping Kamagra Order Cialis Langzeittherapie Advair By Mail Order Prozac In Usa Propecia Barata Venta Sans Ordonnance Amoxicillin Pharmacie En Ligne En Suisse Generique Buy Fluoxetine Online Keflex Constipation Propecia Resultados Fotos Buy Zithromax 250mg Does Alcohol Affect Zithromax Top Hair Loss Products Propecia And Rogaine generic viagra Xenical Sans Ordonnance Prix Amoxicillin Doseage Treatment Course For Pneumonia Accutane Pills Zithromax For Flu Kamagra Super Active Cialis Tadalafil Does Alchohol Effect Amoxicillin Canadian Generic Viagra Cialis Online Pharmacy Propecia Low Price Legally Zentel Valbazen Internet Visa Accepted Dapoxetine Buy Online Viagra Purchase Clomid Fast Delivery Nolvadex 10mg Tablet Posso Comprar Cialis Farmacia Cialis Levitra Genericos cialis price Cialis Quick Delivery On Line Buy Generic Viagra Using Paypal Order Vibramycin On Line Propecia Online Price Doxycycline Monohydrate 100mg Buy Now Order Prozac Generic Viagra Available In Usa Baclofene Temoignage Cheap Cialis 40mg Generic Cialis Safe Zithromax Tri Pak Buy Strattera Online No Prescription Discount Programs For Accutane Vente Propecia Generique Cheap Cytotec Online Zithromax For Copd Tolerance To Amoxicillin Viagra Online Cheap Order Valtrex With No Prescription buy accutane online canada Cheapest Zoloft Online Tadalafil Generic Tijuana Mexico Online Pharmacy Slimex Viagra Online Zithromax Cystic Fibrosis Rx Canada Pharmacy Accutane Strattera Online Prices Buy Dapoxetine Paypal Tamsulosin generic cialis Worldwide Cheap Bentyl Buying Medication Free Shipping Prix Du Kamagra En Belgique Cost Of Vibramycin Viagra Rosso Clobetasol Buy Low Price Online Nolvadex Propecia Rash Active Ingredient Cialis Ardor Estomago Buy Generic Zithromax Buy Accutane V Cephalexin Breastfeeding Buy Cialis Buy Dutasteride Uk Keflex Finasteride Interaction Dapoxetene Buy 150 Mg Viagra Prozac Without Script Best Place To Buy Nolvadex Priligy Nausea

Tue, March 21, 2017 @ 2:36 AM

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

Thu, April 13, 2017 @ 9:16 PM

4. wrote:
Quality articles is the key to invite the people to pay a quick visit the site, that's what this web page is providing.

Wed, May 3, 2017 @ 3:51 AM

5. wrote:
I'm so happy to read this. This is the type of manual that needs to
be given and not the accidental misinformation that's at the other blogs.
Appreciate your sharing this greatest doc.

Mon, July 3, 2017 @ 6:24 PM

6. wrote:
Thanks for finally writing about >4/28 | Star Spangled CrossFit
Sat, October 6, 2018 @ 2:57 PM

7. wrote:
Hey! Do you know if they make any plugins to assist with Search
Engine Optimization? I'm trying to get my blog to rank for some targeted keywords but I'm
not seeing very good gains. If you know of any please share.


Mon, October 29, 2018 @ 11:45 PM

8. wrote:
Hey I am so excited I found your web site, I really found you by accident, while I was looking on Yahoo for something else, Anyhow I am here now and would just like to say thanks a lot
for a marvelous post and a all round interesting blog (I also love the theme/design), I don't have time to read it
all at the minute but I have bookmarked it and also
added your RSS feeds, so when I have time I will be back to read a lot more, Please do keep up the excellent job.

Mon, November 19, 2018 @ 6:48 AM

9. wrote:
I was pretty pleased to discover this website. I wanted to thank you
for your time due to this fantastic read!!
I definitely really liked every little bit of it and I have
you bookmarked to check out new stuff in your blog.

Tue, December 4, 2018 @ 3:03 PM

10. wrote:
Everything is very open with a precise explanation of the issues.
It was truly informative. Your website is extremely helpful.

Many thanks for sharing!

Wed, December 5, 2018 @ 10:38 PM

11. wrote:
I do not even know how I finished up right here, however I thought this submit used to be
good. I do not recognise who you might be but definitely you're going to a famous blogger when you
are not already. Cheers!

Sat, May 4, 2019 @ 7:17 AM

12. wrote:
Wow, marvelous weblog structure! How lengthy have you ever been running a blog
for? you made blogging look easy. The total look of your site is magnificent, let alone the content material!

Fri, May 10, 2019 @ 10:04 PM

13. wrote:
If you would like to get a good deal from this article
then you have to apply these methods to your
won webpage.

Tue, May 14, 2019 @ 1:32 PM

14. wrote:
Peculiar article, exactly what I wanted to find.

Thu, May 30, 2019 @ 5:28 PM

15. wrote:
I always spent my half an hour to read this website's content everyday along
with a mug of coffee.

Fri, June 14, 2019 @ 9:02 AM

16. wrote:
It's really a nice and useful piece of information. I am glad that you simply shared this useful information with us.
Please keep us up to date like this. Thank you for sharing.

Wed, November 20, 2019 @ 12:48 AM

17. wrote:
Hi mates, fastidious paragraph and good arguments commented here,
I am really enjoying by these.

Sun, November 24, 2019 @ 6:59 PM

18. wrote:
I am in fact grateful to the holder of this web
page who has shared this wonderful paragraph at here.

Fri, November 29, 2019 @ 3:09 PM

19. wrote:
Way cool! Some extremely valid points! I appreciate you writing this article and the rest
of the site is really good.

Thu, December 12, 2019 @ 7:45 PM

20. wrote:
Hello There. I found your blog using msn. This is a very well
written article. I'll be sure to bookmark it and return to
read more of your useful information. Thanks for
the post. I will certainly comeback.

Tue, December 31, 2019 @ 7:55 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