Warm Up 

400 m Run / 500 m Row 

20 Push Ups 

20 Sit Ups 

20 Air Squats 

5 Snatches (Light) 

5 Clean & Jerks (Light) 


Weight Lift Wednesday

Starting on the 0:00...

EMOM x 6

3 Squat Snatches (65%)

Rest 4:00 

Starting on the 10:00...

EMOM x 6

3 Squat Clean & Jerks (65%)

Rest 4:00 

Starting on the 20:00...

"Death by Strict Handstand PushUps) 

Complete 1 Rep on the 1st Minute 

Complete 2 Reps on the 2nd minute 

and so on... 

Challenge Wednesday

2 Minutes of Push Ups 

(one person counts for the other) 

2 Minutes of Sit Ups 

(one holds feet for other) 

2 Minute Rest 

2 Mile Timed Run 

18 comments (Add your own)

1. AntonUnloarm wrote:
Propecia Generic Drug Pharmacy buy cialis Can You Buy Diflucan Online Viagra Bilder Lustig Viagra Free Diabecon viagra Achat De Viagra Montreal Prezzo Viagra E Cialis Kosten Levitra Bayer Vital Amoxicillin Capsule Shelf Life come aquistare kamagra post.pay Canadian Family Pharmacy Ed Meds Hair Growth Propecia Treatment Buy Viagra In Ho Chi Minh 11 cialis online pharmacy Clomid Allaitement Medicaments Where Can I Buy Betamethasone Xenical Prix En Pharmacie viagra Precio Cialis Uso Diario Viagra Generico En Espana Contrareembolso Viagra Kaufen Aber Wo

Sun, January 8, 2017 @ 1:31 AM

2. Richmoorge wrote:
Red Cephalexin Side Affects Implicane Dog Excessive Drooling Keflex Doxycycline Discount Card Shop Propecia Shop Cheap Propecia Orlistat 60 Mg Clomiphene Buy Can Keflex Cure Chlamydia Apa Format Phenergan Without A Prescription Depoxetine Prix Cialis 20mg Buy Diflucan Uk cheap cialis Canada Pharmacy Drugs Levitra 20mg 30 Tablet Fluoxetine Tablets Kamagra Nimes 100mg Zithromax Z Cialis Viagra Viagra Cost Per Pill Propecia Producto Buy Lasix Without Rx Gefahren Levitra Canadianpharmacy24h Accutane 10mg 50 Gel Kamagra Oral Jelly accutane online pharmacy uk Buy Levitra Vardenafil Come Posso Comprare Il Viagra Propecia Colombia How To Order Cytotec Zentel Website Medicine Online No Script Needed Dutasteride Australia Accutane Purchase Acheter Kamagra Voir Le Profil Acquisto Cialis Senza Ricetta Dapoxetine Priligy Price Amoxicillin 850mg Side Effects Propecia Medication Mail Order Zithromax Propecia 20mg Online Gabapentin Powder Online cialis Fedex Zentel Albex Secure With Free Shipping Winston Propecia Ganarpelo Buy Izotek Belize Pharmacy Online Viagra 0.25 Mg How To Buy Antabuse Uses For Amoxicillin Levitra Informazioni Buy Implicane Online Kamagra Jelly 100mg Aix Tadalis Sx Soft Mechanism Cheap Cialis Side Effects Of Cephalexin Kamagra Anwendung Levitra Pill Acheter Cialis Original Ligne Amoxicillin K Clav 875 Buy Sotret Provental Inhaler Without A Script Cialis Tadalafil 20mg Price Buy Zithromax Pills Dutasteride Dutas Propecia Ricetta Buy Zithromax Us Amoxicillin Dose For Kids Viagra Effetti Positivi Antabuse Buy Online Tomar Viagra Durar Mas Cheap Amoxicillin Without A Prescription Generic Prozac Cheapest Cephalexin Dosage And Duration Propecia Medication Order Zithromax To Buy Isotretinoin find Achat Kamagra Naturel Pill price levitra Propecia Peligro Canadian Pharm Cytotec Price Ofloxacin Buying Toradol In Usa Price Of Viagra Cialis Verfallsdatum Acquisto Viagra Pfizer Levitra Tablets Doctissimo Viagra 25 Tadalafil Without Prescription Cheapest Amoxil Proscar 1mg Propecia Viagra Pfizer Apotheke Cytotec Mail Order Direct Stendra Website Free Shipping Propecia Segunda Mano Kamagra Online Cheap Propecia Transaminasas Purchase Discount Doxycycline Low Cost Propecia Levitra Bustine Online Pharmacies For Generic Amoxil Order Cheap Antabuse Where To Buy Cialis Online Safely 164 Venta Cialis Andorra Zoloft To Buy Propecia Knoll Online Phamrmacy Brand Viagra Online Amoxicillin Dental Dosage Brand Viagra Overnight Delivery cialis Alternativa Natural Priligy Lioresal Sans Ordonnance Generic Levitra Amlodipine Besylate For Sale Zentel Azithromycin Online Keflex Anerobes Viagra Omeprazole Interaction Zoloft Implicane Does Alcohol Ruin Cephalexin

Fri, March 24, 2017 @ 1:37 PM

3. wrote:
Good day! This post couldn't be written any better! Reading through this post
reminds me of my previous room mate! He always
kept talking about this. I will forward this write-up to
him. Fairly certain he will have a good read.
Thanks for sharing!

Thu, April 13, 2017 @ 9:10 PM

4. wrote:
You actually make it appear so easy along with your presentation but I in finding this matter to be
actually one thing that I think I'd by no means understand.
It seems too complicated and very extensive for me.
I'm taking a look ahead in your subsequent post, I'll attempt to get the cling of it!

Wed, May 3, 2017 @ 3:51 AM

5. wrote:
I leave a leave a response whenever I especially enjoy a
article on a site or I have something to contribute
to the conversation. Usually it is caused by the fire communicated in the post I looked at.
And after this article 6/22 | Star Spangled CrossFit.
I was actually moved enough to create a thought ;)
I do have a couple of questions for you if it's okay.
Could it be only me or do a few of the comments look like written by brain dead folks?
:-P And, if you are posting on other online social sites, I would like to keep up with everything new you have to
post. Could you make a list every one of your public pages like your Facebook page,
twitter feed, or linkedin profile?

Sun, July 2, 2017 @ 10:38 PM

6. wrote:
Glad to be one of the visitants on this awful
internet site :D.

Mon, July 3, 2017 @ 10:17 AM

7. wrote:
weightloss pills
best supplements for weight loss
best diet pills for weight loss
weight loss pills for women
lose weight fast

Wed, February 14, 2018 @ 4:45 PM

8. wrote:
Hmm is anyone else having problems with the pictures on this blog loading?

I'm trying to find out if its a problem on my end
or if it's the blog. Any suggestions would be greatly

Sat, March 30, 2019 @ 11:34 AM

9. wrote:
If you want to get a great deal from this article
then you have to apply these strategies to your won blog.

Sat, April 6, 2019 @ 3:21 PM

10. wrote:
Spot on with this write-up, I truly believe this amazing site needs a great
deal more attention. I'll probably be back again to
see more, thanks for the info!

Wed, April 10, 2019 @ 4:49 PM

11. wrote:
It's nearly impossible to find well-informed people in this particular subject, but you sound like you
know what you're talking about! Thanks

Wed, May 15, 2019 @ 1:06 AM

12. wrote:
Have you ever considered about including a little bit more than just
your articles? I mean, what you say is valuable and everything.
Nevertheless imagine if you added some great graphics or videos to give your posts more, "pop"!
Your content is excellent but with pics and videos,
this site could certainly be one of the very best in its niche.
Wonderful blog!

Sun, July 21, 2019 @ 4:24 AM

13. wrote:
I've read several excellent stuff here. Definitely price bookmarking for revisiting.
I wonder how so much attempt you place to make this kind
of magnificent informative web site.

Tue, July 30, 2019 @ 8:51 PM

14. wrote:
For the reason that the admin of this web page is working,
no hesitation very quickly it will be well-known,
due to its quality contents.

Mon, August 19, 2019 @ 7:56 AM

15. wrote:
Ahaa, its pleasant dialogue about this piece of
writing here at this web site, I have read all
that, so at this time me also commenting here.

Sat, August 24, 2019 @ 3:04 AM

16. wrote:
If some one wishes expert view about blogging and site-building after that
i propose him/her to pay a visit this blog, Keep up the good work.

Sun, November 10, 2019 @ 8:17 PM

17. wrote:
hello there and thank you for your information – I have definitely picked up
something new from right here. I did however expertise some
technical issues using this web site, as I experienced to reload the website a lot of times previous to I
could get it to load properly. I had been wondering if your
hosting is OK? Not that I'm complaining, but slow
loading instances times will sometimes affect your placement in google and can damage your high quality score if ads and marketing
with Adwords. Anyway I'm adding this RSS to my email and could look out for much more of
your respective exciting content. Ensure that you update this again soon.

Mon, December 2, 2019 @ 4:47 AM

18. wrote:
You actually make it seem so easy with your presentation but I find this matter to
be really something that I think I would never understand.

It seems too complex and very broad for me. I am looking forward for your next post, I'll try to get the
hang of it!

Tue, January 14, 2020 @ 12:20 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