Warm Up

400 m Run / 500 m Row

10 Burpees

15 KBS (53/35)

20 GHD Sit Ups

25 Push Ups

x 2

Strength/Skill Work:

Coach Choice After WOD



For Time

1000 m Row



KBS (53/35)

OHS (95/65)


1 Mile Run / 1600 m Row

24 comments (Add your own)

1. AntonUnloarm wrote:
Cialis 5 Mg Quanto Costa In Farmacia viagra Prix Viagra Pfizer Pharmacie En Merignac Lioresal 25mgacheter Lioresal En France Order Accutane From Canada Priligy 15mg cialis price Effet Viagra Fertilite Hiconcil Buy Online secure ordering isotretinoin with free shipping saturday delivery price Keflex For Uti Infection Dosage Canine Cheap Viagra Online Generic Cialis Review Levitra Pour Femme cialis Secure isotretinoin best buy fedex Zithromax 500mg Dosage Cephalexin Rottweiler Compra De Propecia Interaction Of Vitamin D And Amoxicillin Canadian Cialis 5 Mg kamagraoraljellsold inperthpharmacy Abdominal Bleeding With Amoxicillin Viagra Online Bestellen In Deutschland Order Cheapest Flagyl In Salem

Tue, January 24, 2017 @ 2:56 AM

2. wrote:
Helpful info. Lucky me I found your web site by accident, and I'm surprised why this coincidence didn't happened earlier!
I bookmarked it.

Thu, April 13, 2017 @ 9:10 PM

3. wrote:
These are genuinely wonderful ideas in on the topic of blogging.
You have touched some pleasant points here.
Any way keep up wrinting.

Mon, May 1, 2017 @ 1:10 AM

4. wrote:
Hi there, I enjoy reading through your article. I wanted to write a little comment to support you.

Wed, May 3, 2017 @ 5:39 AM

5. wrote:
You could certainly see your enthusiasm in the work you write.
The world hopes for even more passionate writers like you who are not afraid to mention how they believe.
All the time follow your heart.

Wed, June 21, 2017 @ 10:01 AM

6. wrote:
My brother recommended I may like this blog.
He was once totally right. This publish actually made
my day. You cann't consider just how so much time I had spent for this information! Thank you!

Mon, July 3, 2017 @ 12:21 PM

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

Mon, July 3, 2017 @ 6:41 PM

8. wrote:
Hello, i believe that i saw you visited my blog so i came to
go back the want?.I am attempting to in finding things to improve my website!I guess its ok to use some of your ideas!!

Sun, September 9, 2018 @ 8:17 AM

9. wrote:
There is certainly a great deal to find out about this issue.
I love all of the points you have made.

Sat, September 29, 2018 @ 6:32 PM

10. wrote:
Great blog here! Also your web site loads up fast!

What web host are you using? Can I get your affiliate link to your host?
I wish my web site loaded up as fast as yours lol

Mon, October 1, 2018 @ 12:33 PM

11. wrote:
Thanks , I've recently been looking for info about this topic for a
long time and yours is the best I have came upon till now.
But, what in regards to the conclusion? Are you certain about the supply?

Mon, October 8, 2018 @ 5:06 AM

12. wrote:
I like the helpful info you provide in your articles.
I'll bookmark your weblog and check again here regularly.

I am quite certain I will learn plenty of new stuff right here!
Best of luck for the next!

Mon, October 8, 2018 @ 11:43 AM

13. wrote:
you're in point of fact a good webmaster. The web site loading speed is incredible.
It sort of feels that you're doing any distinctive trick.
Moreover, The contents are masterpiece. you've performed a magnificent task on this matter!

Mon, October 22, 2018 @ 8:21 PM

14. wrote:
When I initially commented I clicked the "Notify me when new comments are added"
checkbox and now each time a comment is added I get
several e-mails with the same comment. Is there any way you can remove me from that service?

Thu, November 15, 2018 @ 12:31 AM

15. wrote:
Unquestionably believe that which you said. Your favorite reason appeared
to be on the internet the simplest thing to be aware of.

I say to you, I certainly get irked while people think about worries that they just do
not know about. You managed to hit the nail upon the top and defined out the whole
thing without having side-effects , people can take a signal.
Will likely be back to get more. Thanks

Sat, November 17, 2018 @ 10:37 AM

16. wrote:
I've been browsing online more than 4 hours
today, yet I never found any interesting article like yours.
It's pretty worth enough for me. In my opinion,
if all web owners and bloggers made good content
as you did, the internet will be a lot more useful than ever before.

Sun, March 31, 2019 @ 7:15 AM

17. wrote:
I have read a few good stuff here. Certainly value bookmarking for revisiting.
I surprise how so much effort you place to create one of these wonderful informative site.

Fri, April 5, 2019 @ 10:18 AM

18. wrote:
What's Happening i am new to this, I stumbled
upon this I have discovered It positively helpful and it has
helped me out loads. I hope to contribute & help different users like its aided me.
Good job.

Sat, May 4, 2019 @ 6:07 PM

19. wrote:
you're actually a just right webmaster. The web site loading speed is incredible.
It kind of feels that you are doing any distinctive trick.
Also, The contents are masterwork. you've done a fantastic process on this subject!

Mon, May 13, 2019 @ 5:54 AM

20. wrote:
Howdy! I could have sworn I've visited this
web site before but after looking at many of the posts I realized it's new to me.
Regardless, I'm certainly pleased I discovered it and I'll be
bookmarking it and checking back frequently!

Fri, May 31, 2019 @ 10:47 AM

21. wrote:
I am not sure where you're getting your info, but good topic.
I needs to spend some time learning much more or understanding more.
Thanks for great info I was looking for this information for my mission.

Thu, July 18, 2019 @ 10:39 AM

22. wrote:
Hello I am so excited I found your webpage, I really found you by error, while I was searching on Askjeeve for something else, Anyhow I am here now and would
just like to say thanks for a incredible post
and a all round enjoyable blog (I also love the theme/design), I don’t have time to
look over it all at the moment but I have book-marked it and also added in your RSS feeds, so when I have time I will be back to
read a lot more, Please do keep up the fantastic work.

Sun, August 18, 2019 @ 4:13 PM

23. wrote:
Hi every one, here every one is sharing these kinds of experience, therefore it's nice
to read this web site, and I used to pay a visit this blog all the time.

Mon, August 19, 2019 @ 7:30 PM

24. wrote:
I know this if off topic but I'm looking into starting my own weblog and was curious what all is needed to
get set up? I'm assuming having a blog like yours
would cost a pretty penny? I'm not very internet smart so I'm not 100% positive.
Any tips or advice would be greatly appreciated. Cheers

Wed, November 20, 2019 @ 9:39 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