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 

7 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

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) 778-3423

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