Warm Up

400 m Run / 500 m Row

25 Push Ups

25 Sit Ups

25 Air Squats

25 Lunges



For Time

2000 m Row

200 Double Unders (400 Singles)

2000 m Run (3 laps around parking lot) (or 2400 m Row)


1000 m Row

100 Double Unders (200 Singles)

1000 m Run (1.5 Laps around parking lot) (or 1200 m Row)



9 comments (Add your own)

1. AntonUnloarm wrote:
Amoxcillin Online Pharmacy generic cialis Difference Between Proscar Propecia Cialis Autentico Comprar Comprar Cialis Viagra Espana cialis Propecia Makes Hair Fall Out Cialis 5 Mg Ficha Tecnica Propecia While On Isotretinoin Slimex Sibutramine cheap levitra Buy Olanzapine Uk discount isotretinoin best buy no prescription needed store Nebraska Prix Cialis En Pharmacie France Nizoral Mentax Female Viagra Sale viagra Cialis Miglior Prezzo Levitra De 20 Mg Cheap Cialis Levothyroxine To Buy Online Propecia E Infertilidad Farmacia Riesgos Del Propecia

Sun, January 8, 2017 @ 1:48 PM

2. wrote:
Hello! I've been reading your weblog for a long time now and finally got the courage to go ahead and give you a shout out from New Caney
Texas! Just wanted to say keep up the good job!

Thu, April 13, 2017 @ 8:31 PM

3. buy wrote:
Can women take for men, viagra bad side effects .

Fri, April 14, 2017 @ 2:00 AM

4. wrote:
I simply could not leave your site prior to suggesting that I actually loved the standard info an individual provide to your guests?
Is gonna be back often in order to check out new posts

Wed, May 3, 2017 @ 6:44 AM

5. wrote:
Hi there i am kavin, its my first time to commenting anywhere, when i read this piece of writing i
thought i could also make comment due to this brilliant article.

Mon, July 3, 2017 @ 2:34 AM

6. wrote:
WOW just what I was searching for. Came here by
searching for star

Sun, September 30, 2018 @ 2:31 AM

7. wrote:
Hello, just wanted to say, I liked this blog post. It was practical.
Keep on posting!

Mon, October 1, 2018 @ 9:16 PM

8. wrote:
Oh my goodness! Awesome article dude! Thank you so much, However I am encountering troubles with your RSS.
I don't understand why I cannot join it. Is there anybody else having the same RSS issues?
Anyone who knows the answer can you kindly respond?

Tue, October 2, 2018 @ 12:36 AM

9. wrote:
Hi there friends, how is all, and what you desire to say on the
topic of this article, in my view its really remarkable in favor of

Mon, October 29, 2018 @ 3:54 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