Warm Up 

400 m Run / 500 m Row 

25 Air Squats

20 Sit Ups 

15 Push Ups 

10 Strict Pull Ups 

5 Inchworm w/ Pushups 



3 Rounds for Time 

500 m Row

400 m Run 

30 AbMat Sit Ups

20 Pull Ups 

Endurance WOD 

4 Rounds for Time

500 m Row 

400 m Run 

30 AbMat Sit Ups

20 Wall Balls (20/14)

10 Back Squats from Rack (135/95)

14 comments (Add your own)

1. AntonUnloarm wrote:
Viagra Without Prescriptions Cialis 10 Le Prix cheap cialis Pharmaceuticals On Line Levitra Abbigliamento On Line cialis Best Canadian Drugstore Cialis Pas Cher A Marseille Amoxil Rats Cheap Viagra Prescription Drugs From Australia Syphilis And Amoxicillin Clavulanate 1g Amoxicillin Toungue Swelling Synthroid Without A Script cialis Priligy Espana Venta Kamagra Oral Jelly Auch Fur Die Frau Levaquin Mail Order 50 Gel Oral Kamagra Paypal Ordonnance Propecia How Long For Cialis Peaks In The Blood Cheap Viagra Cialis Tadalafil France Worlds Cheapest Tadalis Sx Soft Amoxicillin And Ngu

Tue, January 24, 2017 @ 2:35 AM

2. wrote:
Awesome things here. I'm very satisfied to look your article.
Thank you a lot and I am taking a look forward to contact
you. Will you kindly drop me a e-mail?

Thu, April 13, 2017 @ 9:07 PM

3. wrote:
Hiya! I know this is kinda off topic but I'd figured I'd ask.
Would you be interested in exchanging links or maybe guest authoring a
blog post or vice-versa? My blog discusses a lot of the same topics as yours and I
believe we could greatly benefit from each other. If you're interested feel free to shoot me an e-mail.

I look forward to hearing from you! Great blog by the way!

Wed, May 3, 2017 @ 9:27 AM

4. wrote:
An outstanding share! I have just forwarded this onto a colleague who had
been doing a little research on this. And he actually ordered me breakfast because
I discovered it for him... lol. So let me reword this....

Thank YOU for the meal!! But yeah, thanks for spending the time to discuss this topic
here on your site.

Wed, May 3, 2017 @ 8:38 PM

5. wrote:
Loving the information on this website, you have done great job
on the articles.

Mon, July 3, 2017 @ 9:30 AM

6. wrote:
Hi my family member! I want to say that this article is awesome, great written and include almost all important infos.
I'd like to see extra posts like this.

Mon, July 3, 2017 @ 12:55 PM

7. wrote:
Hi it's me, I am also visiting this site daily,
this web site is genuinely good and the users
are truly sharing pleasant thoughts.

Sun, March 31, 2019 @ 2:26 PM

8. wrote:
My brother recommended I may like this website. He was
once entirely right. This post truly made my day. You cann't consider
just how so much time I had spent for this info! Thanks!

Sat, May 4, 2019 @ 9:17 PM

9. wrote:
I'd like to thank you for the efforts you've put in writing this
site. I'm hoping to check out the same high-grade content from you
in the future as well. In truth, your creative writing abilities
has encouraged me to get my own blog now ;)

Sat, May 11, 2019 @ 11:28 PM

10. wrote:
It's wonderful that you are getting thoughts from this paragraph as well as from our discussion made at this place.

Mon, May 13, 2019 @ 2:14 AM

11. wrote:
Hello, I think your site might be having browser compatibility issues.

When I look at your blog in Ie, it looks fine but when opening
in Internet Explorer, it has some overlapping. I just
wanted to give you a quick heads up! Other then that, very good

Wed, May 15, 2019 @ 2:23 AM

12. wrote:
Greetings! This is my first comment here so I just wanted to give a quick
shout out and say I really enjoy reading your blog posts.

Can you recommend any other blogs/websites/forums that go over the
same subjects? Thanks!

Thu, June 6, 2019 @ 4:17 PM

13. wrote:
At this time it appears like Movable Type is the top blogging platform available right now.
(from what I've read) Is that what you're using on your blog?

Tue, July 23, 2019 @ 2:38 AM

14. wrote:
Thanks for sharing your thoughts about star. Regards

Wed, July 31, 2019 @ 3:57 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
(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