Warm Up 

400 m Run / 500 m Row 

20 Push Ups 

20 Sit Ups 

20 Arm Circles (fwd/bk) 

PVC & Bandwork 



2 Rounds for Time 

100 Double Unders (300 singles) 

400 m Run / 600 m Row 

25 Walking Lunges (45/35 Bar in Front Squat Position) 

400 m Run / 600 m Row 

25 Wall Balls (20/14)

400 m Run / 600 m Row 

25 Burpees 

400 m Run / 600 m Row 

14 comments (Add your own)

1. wrote:
Fine way of explaining, and nice piece of
writing to get facts about my presentation focus, which i am going to present in academy.

Thu, April 13, 2017 @ 9:09 PM

2. wrote:
Very nice post. I just stumbled upon your weblog and wanted to say that I have truly
enjoyed browsing your blog posts. In any case I'll be subscribing to your
feed and I hope you write again very soon!

Wed, May 3, 2017 @ 5:14 AM

3. wrote:
Inspiring quest there. What occurred after? Good luck!

Sun, July 2, 2017 @ 12:20 AM

4. wrote:
This is the perfect blog for everyone who really wants to
find out about this topic. You realize a whole lot its almost tough
to argue with you (not that I really will need to?HaHa).
You definitely put a new spin on a topic which has been written about for years.
Wonderful stuff, just excellent!

Mon, July 3, 2017 @ 3:23 AM

5. wrote:
There's certainly a lot to find out about this issue.
I love all the points you've made.

Mon, September 4, 2017 @ 12:01 PM

6. wrote:
It's very simple to find out any topic on net as compared to
books, as I found this post at this web site.

Thu, October 4, 2018 @ 6:47 PM

7. wrote:
It's amazing to go to see this web page and reading the views of
all mates regarding this post, while I am also eager
of getting familiarity.

Thu, April 4, 2019 @ 4:40 AM

8. wrote:
It's truly very complicated in this busy life to listen news on Television,
therefore I only use web for that reason, and obtain the most up-to-date news.

Thu, April 4, 2019 @ 10:44 PM

9. wrote:
I believe this is one of the such a lot important information for me.
And i am glad reading your article. However should observation on few basic things,
The website style is wonderful, the articles is really nice : D.

Excellent task, cheers

Thu, May 16, 2019 @ 7:20 AM

10. wrote:
Appreciate the recommendation. Will try it out.
natalielise pof

Mon, July 22, 2019 @ 10:25 AM

11. wrote:
Ahaa, its nice discussion on the topic of this piece of writing at
this place at this blog, I have read all that, so at this time
me also commenting here.

Fri, August 23, 2019 @ 4:47 PM

12. wrote:
I just like the helpful info you provide for your articles.
I'll bookmark your weblog and take a look at once more right here frequently.
I'm relatively sure I will be informed plenty of new stuff
right right here! Best of luck for the following!

Fri, October 25, 2019 @ 9:37 AM

13. wrote:
I blog often and I seriously appreciate your content.
The article has truly peaked my interest. I will bookmark your site and keep checking for new information about once a week.
I subscribed to your RSS feed too.

Thu, November 28, 2019 @ 7:59 PM

14. wrote:
hey there and thank you for your info – I've definitely picked up anything new from right here.

I did however expertise a few technical issues using this website,
as I experienced to reload the site a lot of times previous to I could get
it to load correctly. I had been wondering if your hosting is OK?
Not that I am complaining, but slow loading instances times will often affect your placement in google and can damage
your high-quality score if advertising and marketing with Adwords.
Well I am adding this RSS to my email and can look out for much more of your
respective interesting content. Ensure that you update
this again very soon.

Fri, December 6, 2019 @ 12:07 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