Warm Up (10 Minutes)

500m Row

2 x 10 GHD

25 Jumping Jacks

25 Push Ups

25 Lunges

2 x 30 Goblet Squat Holds

PVC/Band Work on own


Back Squat

4-EMOM for 10 mins. (135/95 minimum)


1 Mile Row (1600m)

20 Mtn Climbers (3 count)

30 Goblet Squats (53/35)

40 KBS (53/35)

50 Wall Balls (20/14) <Stop/Drop/Rest: 5 Penalty Burpees>

60 Push Ups

70 Sit Ups

80 Air Squats

1 Mile Row (1600m)


18 comments (Add your own)

1. AntonUnloarm wrote:
Ditropan Cialis Online Usa Fast Shipping Cialis Daily Cialis Discount Pharmacy viagra online pharmacy Dove Comprare Priligy Originale Vente Kamagra Lasix Order Online Avis Site Achat Cialis Flagyl 500 Order Cost Of Propecia Best Place To Buy Clomid Generic Hydrochlorothiazide Saturday Delivery Where To Buy Nolvadex Medscom Purchase Female Viagra Online Generic Deltasone On Line Pharmacy With No Prescription Levitra Vardenafil Bayer Prednisone For Sale Cialis Generico Preр с–р’в§o Below Skin Swelling Amoxicillin Allergy Treatment Cytotec Usa Cialis Tablettes Clomid Maladie De Ventre Cheapest Propecia Prices Zithromax Side Effects Sleep Priligy Causa Impotencia Zithromax Antibiotics Methotrexate Cost Without Insurance Amoxicillin Dose For 24 Lb Toddler Online Generic Kamagra Ordonnance Viagra Vendita Cialis Generico In Italia Where To Buy Priligy Online When Will Alli Be Available Again 2014 Buy Real Vigra Cost Of Propecia Best Price 100mg Viagra Nizagra Pills How To Buy Cialis Cheapeast Zentel Medication Discount Overseas Discount Online Cialis Lasix Prices Buying Prednisolone Uk What Is Cephalexin Used F Prozac Online Usa Viagra Radio Commercial Zentel Tablets Best Website With Overnight Delivery Fast Shipping Prednisone Commander Furosemide 40 Clomid Ne Marche Pas Cost Of Lasix Propecia Cortes De Pelo E Online Pharmacy Online Strattera Clomid Estima buy accutane paypal Get Cheap Zoloft Online Capsulas Propecia Propecia Generico Farmacias Viagra Dosage Want To Buy Cheapeast On Line Fluoxetine Internet Stendra Avanafil Cost Purchase Vibramycin Durata Effetto Levitra Kamagra Online Pharmacy Uk Buy Generic Propranolol Online Cialis Online Venta Keflex Blood Sugar Mail Order Strattera Cialis En France Achat Viagra Cialis Und Kamagra Erfahrungsbericht Buy Acne Alphagan Comprar Generico Cialis How To Get Kamagra Difference Between Red Or Green Keflex

Tue, March 7, 2017 @ 6:48 AM

2. wrote:
It's really a cool and useful piece of information.
I am satisfied that you just shared this helpful information with us.
Please stay us up to date like this. Thanks for sharing.

Thu, April 13, 2017 @ 9:10 PM

3. wrote:
I visited various sites but the audio quality for audio songs existing at this website is
truly wonderful.

Wed, May 3, 2017 @ 9:04 AM

4. wrote:
Hello, Neat post. There's a problem with your website in internet explorer, could check this?
IE nonetheless is the marketplace chief and a large portion of other
folks will pass over your fantastic writing because of this

Mon, July 3, 2017 @ 11:33 AM

5. wrote:
Glad to be one of many visitors on this awful website :D.

Mon, July 3, 2017 @ 2:35 PM

6. wrote:
I was suggested this web site via my cousin. I'm not positive whether or not this put
up is written by way of him as nobody else understand such
certain approximately my problem. You're wonderful!
Thank you!

Mon, September 4, 2017 @ 1:21 PM

7. wrote:
I was suggested this website by my cousin. I am not sure whether this post is
written by him as no one else know such detailed about my problem.
You are wonderful! Thanks!

Fri, September 21, 2018 @ 8:54 AM

8. wrote:
I'm really loving the theme/design of your web site. Do you
ever run into any internet browser compatibility issues?

A couple of my blog visitors have complained about my website
not operating correctly in Explorer but looks great in Firefox.
Do you have any recommendations to help fix this problem?

Sun, September 23, 2018 @ 2:25 AM

9. wrote:
This is really fascinating, You are an excessively professional blogger.
I've joined your rss feed and look forward to seeking more of your magnificent post.
Also, I've shared your site in my social networks

Sun, October 7, 2018 @ 3:13 AM

10. wrote:
Hello, i think that i noticed you visited my blog thus i
got here to go back the choose?.I am trying to
to find issues to improve my site!I assume its ok to make use of some of your ideas!!

Mon, October 8, 2018 @ 6:21 AM

11. wrote:
Hello! I know this is somewhat off-topic but I needed to
ask. Does running a well-established website such as yours take a large
amount of work? I'm brand new to blogging but I do write in my journal everyday.
I'd like to start a blog so I will be able to share my personal
experience and feelings online. Please let me know if
you have any kind of recommendations or tips for new aspiring
bloggers. Thankyou!

Fri, October 19, 2018 @ 5:01 PM

12. wrote:
Hello, Neat post. There's a problem together with your website in web explorer,
could check this? IE nonetheless is the marketplace leader and a good part
of other people will omit your great writing because of this problem.

Sun, October 21, 2018 @ 4:13 PM

13. wrote:
Hello it's me, I am also visiting this web page on a regular basis, this site
is truly nice and the people are in fact sharing pleasant

Tue, May 28, 2019 @ 10:18 AM

14. wrote:
Hello, after reading this awesome article i am too glad
to share my familiarity here with mates.

Wed, August 14, 2019 @ 9:43 AM

15. wrote:
I love your blog.. very nice colors & theme. Did you make 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. thanks

Fri, September 6, 2019 @ 7:43 AM

16. wrote:
Amazing! This blog looks just like my old
one! It's on a completely different topic but it has pretty much the same
page layout and design. Wonderful choice of colors!

Thu, January 2, 2020 @ 10:35 AM

17. wrote:
Hello, i feel that i saw you visited my blog so i got here
to go back the favor?.I'm trying to in finding issues to improve my
site!I guess its ok to use a few of your ideas!!

Sat, January 4, 2020 @ 5:13 PM

18. wrote:
It's wonderful that you are getting ideas from this
article as well as from our argument made

Tue, January 7, 2020 @ 1:28 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
(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