Warm Up: 

400 m Run / 500 m Row 

20 Air Squats 

3 x 5 Strict Pull Ups 

20 Sit Ups 

2 x 10 Thrusters (45/35)

10 Burpees 



5 x 3 Back Squat 

with 2 second hold at bottom 


EMOM for as long as possible 

7 Thrusters (75/55)

7 Pull Ups 

7 Burpees 

*Turns into 20 Min AMRAP once you don't make it 

25 comments (Add your own)

1. AntonUnloarm wrote:
Side Effects Of Keflex Shop Cheap Propecia buy viagra online Amoxicillin A 45 Photo Keflex For Herpes Zithromax Online From Canada viagra prescription Real Levaquin Ups With Free Shipping Store New Hampshire El Cialis Es Bueno Propecia Espana Toddler Amoxicillin Hives Sildenafil 20 Mg online pharmacy Keflex Alcohol order accutane online australia Canada Levitra Buy Online Cialis Xtc Buy Cialis order accutane no prescription Viagra Alternative Apotheke Trazadone Without Rx Buy Prednisone Dogs No Prescription viagra prescription Comprare In Italia On Line Il Viagra

Thu, February 2, 2017 @ 5:01 AM

2. AntonUnloarm wrote:
Does Amoxicillin Treat Stds [url=http://cytotec.mdsmeds.com/buy-cytotec-online-usa.php]Buy Cytotec Online Usa[/url] Hydrochlorothiazide Express Delivery Store Generic Elocon Can I Purchase Website Store Fedex Shipping [url=http://propecia.mdsmeds.com/propecia-products.php]Propecia Products[/url] Cialis E Cibo Overnite Drug Orders [url=http://viagra.mdsmeds.com/buy-viagra.php]Buy Viagra[/url] Osu Viagra Farmacia Finasterid Gleich Propecia [url=http://priligy.mdsmeds.com/priligy-pastilals.php]Priligy Pastilals[/url] Propecia 5mg Cialis 5 Posologia [url=http://strattera.mdsmeds.com/strattera-versus-adderall.php]Strattera Versus Adderall[/url] Zithromax Azithromycin Side Effects Amoxicillin Nutrient Interaction [url=http://priligy.mdsmeds.com/priligy-buy-online-usa.php]Priligy Buy Online Usa[/url] Zentel 400mg Can I Purchase Cialis Viagra Pharmacie [url=http://priligy.mdsmeds.com/generic-priligy-online.php]Generic Priligy Online[/url] Generic Progesterone Without Dr Approval Cialis 12 Kaufen [url=http://kamagra.rxbill7.com/generic-kamagra.php]Generic Kamagra[/url] Cialsis Lowest Price Discount Fedex Isotretinoin With Overnight Delivery Medication Overseas [url=http://edrug1.com]Cheap Cialis[/url] Methocarbamol Germany Viagra Ads On Bloomberg Radio [url=http://doxycycline.rxbill7.com/doxycycline-tablets.php]Doxycycline Tablets[/url] Propecia For Og Efter Forum Kamagra Oral Jelly [url=http://levitra.mdsmeds.com/levitra-brand.php]Levitra Brand[/url] Brand Viagra Mastercard Cialis No Me Hace Nada [url=http://inderal.mdsmeds.com/propranolol-cheap.php]Propranolol Cheap[/url] Antibioticss For Uti Keflex Amoxicilina Cash On Delivery [url=http://elc4sa.com]Cheap Viagra[/url] Ratiopharm Viagra 2013 Dianiben 850 No Prescription [url=http://priligy.mdsmeds.com/buy-priligy-pills.php]Buy Priligy Pills[/url] Mexican Pharmacy Online Buy Kamagra Pfizer Achat [url=http://propecia.rxbill7.com]Buy Propecia[/url] Viagra By Mail Cialis 5 Mg Daily Cost [url=http://antabuse.ccrpdc.com/cheap-antabuse-tablets.php]Cheap Antabuse Tablets[/url] Price Of Levitra In Canada Canadian Cheap Meds [url=http://clomid.rxbill7.com/cheap-clomid-pills.php]Cheap Clomid Pills[/url] Amoxicillin And Dental Infection Cialis Para Impotencia [url=http://inderal.rxbill7.com/how-to-buy-propranolol.php]How To Buy Propranolol[/url] Permethrin Over The Counter Cvs Prednisone For Sale [url=http://ysluk.com]cialis[/url] Venta Cialis Marca Zithromax After Alcohol [url=http://inderal.rxbill7.com/cheap-propranolol.php]Cheap Propranolol[/url] Best Price Viagra Usa Walmart Propecia Price [url=http://zoloft.rxbill7.com/buy-cheap-zoloft.php]Buy Cheap Zoloft[/url] Cytotec Temps D'Action L'Ejaculation Rapide [url=http://xenical.rxbill7.com/cheap-xenical.php]Cheap Xenical[/url] Canadian Medicine Shop But Generic Lexapro Online Cheap [url=http://kamagra.mdsmeds.com/kamagra-cheap-online.php]Kamagra Cheap Online[/url] Priligy Dapoxetina Precio Mexico Propecia .25mg [url=http://doxycycline.mdsmeds.com/vibramycin-online-cheap.php]Vibramycin Online Cheap[/url] Lyrica Drug Interactions Malegra 50 [url=http://amoxil.mdsmeds.com/cheap-amoxil.php]Cheap Amoxil[/url] Paypal Kamagra Mode D'Utilisation Du Viagra [url=http://levitra.rxbill7.com/levitra-tablets.php]Levitra Tablets[/url] Buy Doxycycline Hyclate 100mg Suhagra 100 Mg [url=http://xenical.ccrpdc.com/purchase-xenical.php]Purchase Xenical[/url] Amoxicillin Formulations Propecia Minoxidil [url=http://propecia.usamedz.com/propecia-pricing.php]Propecia Pricing[/url] Kamagra Jelly Ireland Discounted Viagra For Sale [url=http://curerxshop.com]cialis[/url] Isotretinoin Worldwide No Rx By Money Order Free Propecia Voucher [url=http://priligy.usamedz.com/where-to-buy-dapoxetine.php]Where To Buy Dapoxetine[/url] Amoxicilina Antibiotic With Free Shipping How To Prescribe Amoxicillin [url=http://prozac.ccrpdc.com/prozac-generic.php]Prozac Generic[/url] Plant Vigra Wholesale

Mon, March 20, 2017 @ 3:15 PM

3. wrote:
I do accept as true with all the ideas you've presented
in your post. They are really convincing and will certainly work.
Still, the posts are too quick for newbies. Could you please extend them a
bit from next time? Thanks for the post.

Thu, April 13, 2017 @ 9:08 PM

4. wrote:
Woah! I'm really digging the template/theme of this blog.
It's simple, yet effective. A lot of times it's hard to get that
"perfect balance" between usability and visual appearance. I must say you've done
a fantastic job with this. Also, the blog loads extremely fast for me on Chrome.
Exceptional Blog!

Wed, May 3, 2017 @ 5:44 AM

5. wrote:
Outstanding story there. What occurred after? Thanks!

Mon, July 3, 2017 @ 8:49 AM

6. wrote:
Have you ever considered publishing an e-book or guest authoring on other sites?
I have a blog based upon on the same topics you discuss and would love to have you share
some stories/information. I know my readers would enjoy your work.
If you're even remotely interested, feel free to send me
an e-mail.

Wed, May 2, 2018 @ 12:44 AM

7. wrote:
Please let me know if you're looking for a article author for
your blog. You have some really good articles and I believe I would be a
good asset. If you ever want to take some of the load
off, I'd really like to write some content for your blog in exchange
for a link back to mine. Please send me an email if interested.


Tue, September 18, 2018 @ 4:06 AM

8. wrote:
I am in fact pleased to read this weblog posts which
carries lots of helpful facts, thanks for providing these statistics.

Sat, September 22, 2018 @ 8:33 PM

9. wrote:
This article provides clear idea designed for the new users of blogging, that really how to do blogging and site-building.

Sun, September 30, 2018 @ 8:19 PM

10. wrote:
bookmarked!!, I really like your web site!

Mon, October 1, 2018 @ 7:40 AM

11. wrote:
What a material of un-ambiguity and preserveness of precious knowledge on the topic of unpredicted feelings.

Tue, October 2, 2018 @ 7:01 AM

12. wrote:
Superb blog! Do you have any recommendations for aspiring writers?
I'm hoping to start my own site soon but I'm a little lost on everything.
Would you advise starting with a free platform like Wordpress or go
for a paid option? There are so many choices out there that I'm totally
confused .. Any recommendations? Appreciate it!

Mon, October 29, 2018 @ 2:49 AM

13. wrote:
Can I simply just say what a comfort to uncover an individual who really
understands what they are talking about online. You definitely understand
how to bring a problem to light and make it important.
More and more people should read this and understand this
side of your story. It's surprising you are not more popular because you
surely possess the gift.

Tue, November 6, 2018 @ 9:26 AM

14. wrote:
What i don't realize is in truth how you're now
not actually much more well-appreciated than you may be right now.
You are very intelligent. You recognize therefore significantly
in the case of this topic, made me personally consider it from a lot of various angles.
Its like men and women aren't fascinated until it is something to do with Lady gaga!
Your individual stuffs excellent. All the time maintain it up!

Thu, November 22, 2018 @ 1:36 AM

15. wrote:
I get pleasure from, lead to I discovered just what I was looking for.
You have ended my four day long hunt! God Bless you man. Have a great day.

Sun, April 7, 2019 @ 7:26 PM

16. wrote:
Very soon this web site will be famous among all blogging people, due to it's pleasant

Thu, May 2, 2019 @ 6:27 AM

17. wrote:
Hello there! Do you know if they make any plugins
to safeguard against hackers? I'm kinda paranoid about losing everything I've worked hard on. Any suggestions?

Mon, May 13, 2019 @ 12:32 AM

18. wrote:
Normally I do not read article on blogs, but I wish to say that this
write-up very compelled me to try and do so! Your writing style
has been surprised me. Thanks, very nice article.

Mon, May 13, 2019 @ 10:24 AM

19. wrote:
Very soon this site will be famous among all blog visitors,
due to it's fastidious articles

Fri, May 31, 2019 @ 12:56 PM

20. wrote:
My family members every time say that I am killing my time here at web,
however I know I am getting familiarity everyday by reading
thes pleasant articles.

Thu, June 6, 2019 @ 10:38 PM

21. wrote:
Wonderful blog! I found it while searching on Yahoo
News. Do you have any suggestions on how to get listed in Yahoo News?
I've been trying for a while but I never seem to get there!
Many thanks

Wed, August 14, 2019 @ 2:54 AM

22. wrote:
I'm pretty pleased to find this website. I need to to thank you for your time due to this wonderful read!!
I definitely enjoyed every little bit of it and I have you saved as a favorite to check out new things on your

Sat, August 24, 2019 @ 2:58 AM

23. wrote:
Its like you read my mind! You appear to know a lot
about this, like you wrote the book in it or something.
I think that you can do with some pics to
drive the message home a little bit, but other than that, this is fantastic blog.
A fantastic read. I'll certainly be back.

Tue, September 3, 2019 @ 3:59 PM

24. wrote:
Valuable information. Lucky me I discovered your website unintentionally,
and I am shocked why this coincidence didn't took place earlier!
I bookmarked it.

Fri, October 25, 2019 @ 12:34 AM

25. wrote:
Hi there, this weekend is nice in support of me, for the reason that
this occasion i am reading this fantastic educational post here
at my residence.

Sat, January 18, 2020 @ 5:38 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