Warm Up:

500 m Row

10 Knees to Elbow

25 V-Ups

25 Push Ups




High Knees

Quad Pulls

Frankenstein Kicks



EMOM for 10 mins.

3 Back Squats with 2 second pause at the bottom



For Time

1000 m Row  

30 Toes to Bar

25 Hand Stand Push Ups

20 Ground to Overhead (95/65)

750 m Row

25 T2B


15 Ground to Overhead (95/65)

500 m Row

20 T2B


10 Ground to Overhead (95/65)

250 m Row

15 T2B


5 Ground to Overhead (95/65)

10 comments (Add your own)

1. Obat Kencing Nanah Ampuh wrote:
God’s plan is always more beautiful than our desire.

Sun, October 25, 2015 @ 5:29 AM

2. AntonUnloarm wrote:
Forum Ou Acheter Du Viagra Priligy Torrino Comprare Viagra Con Paypal Buy Cialis Discount Need Secure Ordering Clobetasol Clobex Alopecia Areata Canadian Drug Without Rx Cephalexin 500mg For A Head Cold 5 Mg Cialis Cytotec Composition Tooth Abscess Antibiotics Amoxicillin cialis Cialis Y Levitra Espana Cialis Culturismo Bentyl Saturday Delivery No Script Needed Store Cash Delivery Donde Puedo Comprar Cialis viagra online pharmacy Dapoxetina Alternativa Antibioticss For Uti Keflex buy cialis Libido411 Donde Puedo Comprar Cytotec En Usa Lasix Order Online Viagra Fa Bene Baclofen Acheter On line isotretinoin viagra online prescription Venlafaxine Xr 37.5 Mg Online Uk

Tue, January 24, 2017 @ 10:55 PM

3. wrote:
What's Taking place i'm new to this, I stumbled upon this I have
discovered It absolutely helpful and it has aided me out loads.
I hope to give a contribution & aid different customers like its helped me.
Good job.

Mon, September 4, 2017 @ 11:35 AM

4. wrote:
Thank you, I have just been searching for information approximately this topic for a long time
and yours is the greatest I've found out so far. However, what in regards to the bottom line?
Are you certain in regards to the source?

Mon, April 1, 2019 @ 12:16 AM

5. wrote:
Hey There. I found your blog using msn. This is a really well written article.
I'll make sure to bookmark it and return to read more of your useful information. Thanks for
the post. I will definitely comeback.

Wed, April 3, 2019 @ 2:33 PM

6. wrote:
Touche. Sound arguments. Keep up the good spirit.

Fri, April 5, 2019 @ 8:55 PM

7. wrote:
I couldn't refrain from commenting. Well written!

Mon, April 8, 2019 @ 5:12 PM

8. wrote:
naturally like your web-site but you need to test
the spelling on several of your posts. Several of
them are rife with spelling issues and I to find it very bothersome to inform the reality on the other
hand I will surely come again again.

Sat, June 22, 2019 @ 3:24 AM

9. wrote:
I like the helpful information you provide in your articles.
I will bookmark your weblog and check again here regularly.
I'm quite sure I will learn plenty of new stuff right here!

Good luck for the next!

Sun, August 18, 2019 @ 9:33 AM

10. wrote:
Hey! I realize this is somewhat off-topic however I had to ask.
Does running a well-established blog such as yours take a massive amount
work? I'm brand new to running a blog but I do write in my diary every day.
I'd like to start a blog so I can share my personal experience and views online.
Please let me know if you have any recommendations or tips for new aspiring blog owners.

Fri, August 23, 2019 @ 5:46 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