Warm Up 

400 m Run / 500 m Row 

20 Push Ups 

20 Sit Ups 

20 Air Squats

20 Knee Raises 



Dead Lift

15 Minutes to work to a Heavy set of 3 


3 Rounds for Time 

15 Dead Lifts (205/145)

25 Wall Balls (20/14)

15 Toes to Bar 

25 Box Jumps (24/20)

6 comments (Add your own)

1. wrote:
It is perfect time to make a few plans for the future and
it's time to be happy. I have learn this post and if I
may I desire to recommend you some interesting issues or tips.

Maybe you can write next articles referring to this article.
I desire to read more things about it!

Thu, April 13, 2017 @ 9:11 PM

2. wrote:
Hello, i think that i saw you visited my blog so i came to “return the favor”.I'm trying
to find things to enhance my website!I suppose its ok to use some of
your ideas!!

Wed, May 3, 2017 @ 6:05 AM

3. KelDielve wrote:
Viagra In 3 Days Cheap Viagra 25mg Refill Prednisone

Tue, June 20, 2017 @ 3:30 AM

4. KelDielve wrote:
Erectile Dysfunction Drugs Purchase Cialis Buy Clonodine Without Rx Buy On Line Propanolol Nz Priligy Usa Delivery Buy Prednisone Dogs First Medicine Online Viagra Can I Buy Cialis Online O Comprare Kamagra In Francia Lexapro Colombia Mail Order Cialis Lilly Cialis Comprar Cialis 5 Mg Prix No Script Levitra Best Prices For Cialis 20mg Buy Tadacip Canada Levitra Brand Online Keflex And Acid Reflux

Sat, June 24, 2017 @ 2:20 AM

5. wrote:
I every time emailed this website post page to all my associates, as if like
to read it then my contacts will too.

Sat, July 15, 2017 @ 5:44 PM

6. wrote:
Aw, this was an incredibly good post. Spending some time and actual effort to produce a great
article… but what can I say… I put things off
a whole lot and never manage to get nearly anything done.

Mon, September 4, 2017 @ 12:07 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