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 !
https://m.facebook.com/profile.php?id=470353606389118&tsid=0.19640181330032647&source=typeahead
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)
20 Push Ups
Dynamic
WOD
AMRAP 5
21 cal Row
21 DeadLifts (95/65)
Rest 5:00
15 cal Row
15 Front Squats (95/65)
9 cal Row
9 Thrusters (95/65)
Wed, November 16, 2016 @ 6:19 PM
Wed, November 16, 2016 @ 6:20 PM
Wed, November 16, 2016 @ 6:21 PM
Mon, December 12, 2016 @ 1:35 PM
Thu, December 15, 2016 @ 2:39 AM
Sun, January 8, 2017 @ 7:17 AM
Mon, January 9, 2017 @ 11:32 AM
Mon, January 9, 2017 @ 1:59 PM
Mon, January 9, 2017 @ 3:22 PM
Wed, January 18, 2017 @ 10:26 AM
Thu, January 19, 2017 @ 11:54 AM
Wed, February 8, 2017 @ 9:12 PM
Thu, February 9, 2017 @ 12:35 PM
Fri, February 24, 2017 @ 11:38 AM
Mon, February 27, 2017 @ 8:48 AM
Thu, March 23, 2017 @ 4:56 AM
Mon, March 27, 2017 @ 1:02 PM
Mon, March 27, 2017 @ 2:36 PM
Mon, March 27, 2017 @ 3:18 PM
Fri, March 31, 2017 @ 1:14 AM
Mon, April 3, 2017 @ 7:11 AM
Tue, April 4, 2017 @ 11:50 AM
Thu, April 6, 2017 @ 8:37 AM
Thu, April 6, 2017 @ 10:48 AM
Sat, April 8, 2017 @ 1:40 PM
Tue, April 11, 2017 @ 5:48 AM
Wed, April 12, 2017 @ 6:04 PM
Thu, April 13, 2017 @ 8:58 PM
Wed, April 19, 2017 @ 5:18 AM
Fri, April 21, 2017 @ 3:10 AM
Sat, April 22, 2017 @ 11:24 PM
Mon, April 24, 2017 @ 1:06 AM
Tue, April 25, 2017 @ 11:37 PM
Sat, April 29, 2017 @ 5:06 PM
Mon, May 1, 2017 @ 3:38 AM
Mon, May 1, 2017 @ 9:22 PM
Wed, May 3, 2017 @ 8:59 PM
Sun, May 21, 2017 @ 12:13 PM
Sat, May 27, 2017 @ 7:54 AM
Sat, May 27, 2017 @ 8:51 PM
Sun, May 28, 2017 @ 10:27 AM
Sun, May 28, 2017 @ 12:14 PM
Tue, May 30, 2017 @ 5:55 AM
Tue, May 30, 2017 @ 9:08 PM
Wed, May 31, 2017 @ 5:29 AM
Thu, June 15, 2017 @ 9:58 AM
Sat, June 17, 2017 @ 3:36 PM
Mon, June 19, 2017 @ 2:05 PM
Thu, June 22, 2017 @ 4:30 AM
Thu, June 29, 2017 @ 2:41 AM
Sat, July 15, 2017 @ 5:40 PM
Tue, July 18, 2017 @ 12:12 PM
Fri, August 4, 2017 @ 10:46 PM
Sat, August 5, 2017 @ 9:16 AM
Sun, August 6, 2017 @ 12:28 PM
Sun, August 6, 2017 @ 6:13 PM
Tue, August 8, 2017 @ 4:21 AM
Wed, August 9, 2017 @ 4:01 AM
Wed, August 9, 2017 @ 12:50 PM
Thu, August 10, 2017 @ 5:15 AM
Sat, August 12, 2017 @ 5:15 AM
Sat, August 12, 2017 @ 7:55 PM
Sun, August 13, 2017 @ 10:20 AM
Fri, August 18, 2017 @ 5:40 PM
Wed, August 23, 2017 @ 4:41 PM
Thu, August 24, 2017 @ 11:36 AM
Wed, August 30, 2017 @ 2:19 AM
Sat, September 2, 2017 @ 5:51 PM
Mon, September 4, 2017 @ 11:31 AM
Wed, September 6, 2017 @ 3:59 AM
Wed, September 6, 2017 @ 5:55 PM
Tue, September 12, 2017 @ 9:45 PM
Tue, September 12, 2017 @ 9:46 PM
Wed, September 13, 2017 @ 12:24 PM
Sat, September 16, 2017 @ 10:20 AM
Mon, September 18, 2017 @ 3:35 AM
Mon, October 2, 2017 @ 8:24 AM
Mon, October 2, 2017 @ 12:10 PM
Tue, October 3, 2017 @ 4:50 AM
Tue, October 3, 2017 @ 9:20 AM
Tue, October 3, 2017 @ 1:41 PM
Tue, October 3, 2017 @ 7:17 PM
Thu, October 5, 2017 @ 10:55 PM
Sat, October 7, 2017 @ 1:35 AM
Sat, October 7, 2017 @ 11:20 PM
Sun, October 8, 2017 @ 4:58 PM
Mon, October 9, 2017 @ 7:07 PM
Mon, October 9, 2017 @ 8:43 PM
Tue, October 10, 2017 @ 5:03 PM
Thu, October 12, 2017 @ 5:11 PM
Fri, October 13, 2017 @ 3:26 AM
Fri, October 13, 2017 @ 3:27 AM
Fri, October 13, 2017 @ 5:55 AM
Fri, October 13, 2017 @ 2:12 PM
Fri, October 13, 2017 @ 2:28 PM
Sat, October 14, 2017 @ 9:56 PM
Wed, October 18, 2017 @ 7:00 PM
Sun, October 22, 2017 @ 1:51 PM
Thu, October 26, 2017 @ 4:24 PM
Mon, October 30, 2017 @ 7:34 PM
Fri, November 3, 2017 @ 3:33 AM
Tue, November 7, 2017 @ 1:05 AM
Wed, November 8, 2017 @ 7:23 PM
Fri, November 10, 2017 @ 2:46 AM
Fri, November 10, 2017 @ 6:40 AM
Fri, November 10, 2017 @ 3:08 PM
Sat, November 11, 2017 @ 12:29 PM
Tue, November 14, 2017 @ 9:45 AM
Wed, November 15, 2017 @ 7:53 AM
Wed, November 15, 2017 @ 1:41 PM
Thu, November 16, 2017 @ 4:16 PM
Sun, November 19, 2017 @ 7:38 AM
Wed, November 22, 2017 @ 4:33 AM
Wed, November 22, 2017 @ 12:26 PM
Tue, November 28, 2017 @ 4:00 PM
Wed, November 29, 2017 @ 4:25 PM
Wed, November 29, 2017 @ 10:43 PM
Thu, November 30, 2017 @ 11:28 AM
Thu, November 30, 2017 @ 3:39 PM
Thu, November 30, 2017 @ 4:19 PM
Thu, November 30, 2017 @ 5:22 PM
Thu, November 30, 2017 @ 6:11 PM
Thu, November 30, 2017 @ 10:39 PM
Fri, December 1, 2017 @ 6:41 AM
Sat, December 2, 2017 @ 11:14 PM
Sun, December 3, 2017 @ 5:32 AM
Sun, December 3, 2017 @ 12:34 PM
Mon, December 4, 2017 @ 5:29 PM
Tue, December 5, 2017 @ 4:44 PM
Wed, December 6, 2017 @ 4:12 PM
Thu, December 7, 2017 @ 4:39 PM
Thu, December 7, 2017 @ 9:44 PM
Fri, December 8, 2017 @ 8:20 PM
Wed, December 13, 2017 @ 3:31 PM
Sun, December 17, 2017 @ 12:57 AM
Mon, December 18, 2017 @ 1:27 PM
Mon, December 18, 2017 @ 4:41 PM
Tue, December 19, 2017 @ 5:47 AM
Wed, December 20, 2017 @ 6:40 AM
Wed, December 20, 2017 @ 5:56 PM
Fri, December 22, 2017 @ 9:30 AM
Mon, December 25, 2017 @ 3:36 PM
Tue, December 26, 2017 @ 5:44 PM
Wed, December 27, 2017 @ 1:08 PM
Thu, December 28, 2017 @ 5:25 AM
Sat, December 30, 2017 @ 3:10 PM
Tue, January 2, 2018 @ 2:50 PM
Wed, January 3, 2018 @ 7:30 PM
Sat, January 6, 2018 @ 7:19 AM
Sun, January 7, 2018 @ 3:10 PM
Sun, January 7, 2018 @ 5:30 PM
Wed, January 10, 2018 @ 12:53 PM
Wed, January 10, 2018 @ 3:59 PM
Thu, January 11, 2018 @ 3:35 PM
Mon, January 15, 2018 @ 6:21 AM
Tue, January 16, 2018 @ 12:15 AM
Tue, January 16, 2018 @ 3:28 PM
Wed, January 17, 2018 @ 1:29 AM
Wed, January 17, 2018 @ 10:54 PM
Thu, January 18, 2018 @ 10:46 AM
Wed, January 24, 2018 @ 8:25 PM
Fri, January 26, 2018 @ 7:42 AM
Fri, January 26, 2018 @ 10:57 AM
Fri, January 26, 2018 @ 11:58 AM
Fri, January 26, 2018 @ 4:56 PM
Fri, January 26, 2018 @ 8:18 PM
Sun, January 28, 2018 @ 4:23 PM
Mon, January 29, 2018 @ 8:42 PM
Tue, January 30, 2018 @ 3:41 AM
Tue, January 30, 2018 @ 10:09 AM
Wed, January 31, 2018 @ 6:19 PM
Fri, February 2, 2018 @ 10:53 AM
Tue, February 20, 2018 @ 11:29 AM
Thu, February 22, 2018 @ 12:38 PM
Fri, February 23, 2018 @ 11:13 AM
Sun, February 25, 2018 @ 7:59 AM
Tue, March 6, 2018 @ 7:47 PM
Thu, March 8, 2018 @ 6:44 AM
Sat, March 10, 2018 @ 3:08 AM
Thu, March 15, 2018 @ 9:36 PM
Mon, March 26, 2018 @ 11:29 AM
Fri, March 30, 2018 @ 2:32 PM
Tue, April 3, 2018 @ 2:05 PM
Mon, April 9, 2018 @ 3:24 PM
Tue, April 10, 2018 @ 10:01 PM
Wed, April 11, 2018 @ 6:12 AM
Wed, April 11, 2018 @ 9:22 PM
Thu, April 12, 2018 @ 10:22 PM
Sat, April 14, 2018 @ 11:31 AM
Sun, April 15, 2018 @ 4:38 PM
Tue, May 1, 2018 @ 8:20 AM
Fri, May 4, 2018 @ 10:38 AM
Fri, May 4, 2018 @ 11:05 AM
Wed, May 23, 2018 @ 6:52 AM
Wed, May 30, 2018 @ 8:08 PM
Tue, June 5, 2018 @ 1:36 AM
Thu, June 14, 2018 @ 6:20 PM
Sun, June 17, 2018 @ 6:55 AM
Wed, June 27, 2018 @ 10:10 AM
Fri, June 29, 2018 @ 10:21 AM
Sat, June 30, 2018 @ 7:39 AM
Mon, July 2, 2018 @ 8:37 AM
Wed, July 4, 2018 @ 11:47 AM
Thu, July 5, 2018 @ 1:36 PM
Mon, July 16, 2018 @ 6:26 AM
Thu, July 19, 2018 @ 8:42 PM
Sat, July 21, 2018 @ 5:51 PM
Tue, July 24, 2018 @ 12:35 PM
Thu, July 26, 2018 @ 6:35 AM
Fri, July 27, 2018 @ 12:27 AM
Fri, July 27, 2018 @ 2:34 AM
Fri, July 27, 2018 @ 3:36 AM
Fri, July 27, 2018 @ 12:30 PM
Mon, July 30, 2018 @ 2:25 AM
Mon, July 30, 2018 @ 11:56 AM
Tue, July 31, 2018 @ 1:36 AM
Thu, August 9, 2018 @ 1:34 AM
Thu, August 9, 2018 @ 5:55 AM
Thu, August 9, 2018 @ 10:10 PM
Thu, August 9, 2018 @ 11:50 PM
Fri, August 10, 2018 @ 3:56 AM
Fri, August 10, 2018 @ 6:13 AM
Fri, August 10, 2018 @ 7:18 AM
Mon, August 13, 2018 @ 3:37 AM
Mon, August 13, 2018 @ 2:54 PM
Tue, August 14, 2018 @ 12:50 AM
Tue, August 21, 2018 @ 4:49 AM
Wed, August 22, 2018 @ 4:13 AM
Thu, September 13, 2018 @ 8:55 PM
Sun, September 30, 2018 @ 11:30 PM
Sat, October 6, 2018 @ 1:00 AM
Sat, October 6, 2018 @ 1:04 PM
Mon, October 15, 2018 @ 3:52 PM
Thu, October 18, 2018 @ 7:47 PM
Fri, October 19, 2018 @ 11:46 AM
Sun, October 21, 2018 @ 11:32 AM
Sun, October 21, 2018 @ 12:10 PM
Sun, October 21, 2018 @ 1:16 PM
Sun, October 21, 2018 @ 6:33 PM
Sun, October 21, 2018 @ 9:26 PM
Mon, October 22, 2018 @ 12:24 AM
Mon, October 22, 2018 @ 2:11 AM
Mon, October 22, 2018 @ 4:53 PM
Fri, October 26, 2018 @ 1:44 PM
Sat, October 27, 2018 @ 7:08 AM
Sat, October 27, 2018 @ 1:18 PM
Sat, October 27, 2018 @ 11:36 PM
Sun, October 28, 2018 @ 4:31 PM
Fri, November 2, 2018 @ 3:39 AM
Fri, November 2, 2018 @ 4:21 AM
Fri, November 2, 2018 @ 6:38 AM
Fri, November 2, 2018 @ 10:36 AM
Sun, November 4, 2018 @ 7:33 PM
Mon, November 5, 2018 @ 4:52 PM
Tue, November 6, 2018 @ 8:07 AM
Tue, November 6, 2018 @ 8:37 AM
Sun, November 11, 2018 @ 8:00 AM
Sun, November 11, 2018 @ 8:48 AM
Mon, November 12, 2018 @ 5:01 AM
Mon, November 12, 2018 @ 11:09 AM
Mon, November 12, 2018 @ 12:00 PM
Mon, November 12, 2018 @ 1:48 PM
Mon, November 12, 2018 @ 2:29 PM
Thu, November 15, 2018 @ 10:42 AM
Thu, November 15, 2018 @ 11:18 AM
Fri, November 16, 2018 @ 12:48 AM
Fri, November 16, 2018 @ 1:58 AM
Fri, November 16, 2018 @ 8:32 AM
Fri, November 16, 2018 @ 10:42 AM
Fri, November 16, 2018 @ 12:36 PM
Fri, November 16, 2018 @ 7:03 PM
Fri, November 23, 2018 @ 11:38 AM
Fri, November 23, 2018 @ 8:20 PM
Tue, November 27, 2018 @ 5:57 PM
Wed, November 28, 2018 @ 6:41 PM
Wed, November 28, 2018 @ 9:12 PM
Fri, November 30, 2018 @ 11:28 PM
Mon, December 10, 2018 @ 9:29 PM
Tue, December 11, 2018 @ 10:18 PM
Fri, December 14, 2018 @ 6:25 AM
Fri, December 14, 2018 @ 9:16 AM
Fri, December 14, 2018 @ 3:27 PM
Fri, December 14, 2018 @ 5:25 PM
Sun, December 16, 2018 @ 8:40 AM
Mon, December 17, 2018 @ 1:34 PM
Sun, January 6, 2019 @ 5:45 PM
Sun, January 20, 2019 @ 11:35 AM
Wed, February 13, 2019 @ 1:02 AM
Thu, February 14, 2019 @ 10:11 AM
Sat, February 16, 2019 @ 7:22 PM
Wed, February 27, 2019 @ 11:31 PM
Thu, February 28, 2019 @ 4:43 AM
Mon, March 4, 2019 @ 12:39 AM
Mon, March 4, 2019 @ 5:30 AM
Mon, March 4, 2019 @ 10:01 PM
Sun, March 10, 2019 @ 4:58 AM
Mon, March 11, 2019 @ 3:19 AM
Mon, March 11, 2019 @ 4:16 AM
Mon, March 11, 2019 @ 5:00 AM
Mon, March 11, 2019 @ 8:11 PM
Mon, March 11, 2019 @ 10:36 PM
Tue, March 12, 2019 @ 8:37 AM
Tue, March 12, 2019 @ 8:58 AM
Tue, March 12, 2019 @ 5:47 PM
Tue, March 12, 2019 @ 9:38 PM
Thu, March 14, 2019 @ 4:41 AM
Thu, March 14, 2019 @ 7:08 PM
Fri, March 15, 2019 @ 2:14 AM
Fri, March 15, 2019 @ 11:19 AM
Fri, March 15, 2019 @ 11:41 AM
Fri, March 15, 2019 @ 12:52 PM
Sat, March 16, 2019 @ 12:39 AM
Sun, March 17, 2019 @ 7:25 AM
Sun, March 17, 2019 @ 10:42 AM
Sun, March 17, 2019 @ 6:33 PM
Sun, March 17, 2019 @ 8:53 PM
Mon, March 18, 2019 @ 4:26 AM
Mon, March 18, 2019 @ 3:30 PM
Tue, March 19, 2019 @ 8:53 PM
Sun, March 24, 2019 @ 10:48 PM
Sun, March 24, 2019 @ 11:15 PM
Mon, April 1, 2019 @ 10:45 PM
Tue, April 2, 2019 @ 8:19 AM
Tue, April 2, 2019 @ 12:51 PM
Fri, April 5, 2019 @ 5:56 AM
Fri, April 5, 2019 @ 2:36 PM
Sat, April 6, 2019 @ 7:50 AM
Mon, April 8, 2019 @ 6:17 PM
Mon, April 8, 2019 @ 7:05 PM
Wed, April 10, 2019 @ 11:55 AM
Wed, April 10, 2019 @ 7:20 PM
Sat, April 13, 2019 @ 4:21 PM
Sat, April 13, 2019 @ 11:02 PM
Sun, April 14, 2019 @ 1:30 PM
Fri, April 19, 2019 @ 11:52 AM
Tue, April 23, 2019 @ 11:27 AM
Thu, May 2, 2019 @ 6:14 AM
Mon, May 6, 2019 @ 5:04 PM
Fri, May 10, 2019 @ 6:25 PM
Mon, May 13, 2019 @ 3:36 AM
Thu, May 16, 2019 @ 11:35 PM
Fri, May 24, 2019 @ 5:09 PM
Sun, May 26, 2019 @ 10:25 AM
Sun, May 26, 2019 @ 1:36 PM
Wed, May 29, 2019 @ 3:43 PM
Thu, May 30, 2019 @ 7:32 AM
Thu, May 30, 2019 @ 6:12 PM
Thu, May 30, 2019 @ 6:57 PM
Sun, June 2, 2019 @ 8:07 AM
Sun, June 2, 2019 @ 8:58 PM
Mon, June 3, 2019 @ 1:18 PM
Mon, June 3, 2019 @ 11:23 PM
Tue, June 4, 2019 @ 6:23 PM
Wed, June 5, 2019 @ 12:00 AM
Mon, June 10, 2019 @ 10:37 PM
Fri, June 14, 2019 @ 9:20 AM
Fri, June 14, 2019 @ 2:47 PM
Sat, June 15, 2019 @ 5:19 AM
Mon, July 1, 2019 @ 12:10 PM
Tue, July 23, 2019 @ 7:59 AM
Tue, August 13, 2019 @ 6:02 PM
Wed, August 14, 2019 @ 10:07 AM
Fri, August 16, 2019 @ 6:01 PM
Sat, August 17, 2019 @ 12:51 AM
Sat, August 17, 2019 @ 3:54 AM
Sat, August 17, 2019 @ 7:51 PM
Sun, August 18, 2019 @ 7:50 PM
Mon, August 19, 2019 @ 7:16 AM
Wed, August 21, 2019 @ 2:38 AM
Sun, August 25, 2019 @ 8:37 PM
Tue, August 27, 2019 @ 10:26 PM
Sat, August 31, 2019 @ 3:02 PM
Sun, September 1, 2019 @ 1:02 AM
Mon, September 2, 2019 @ 12:59 PM
Sat, September 7, 2019 @ 11:01 AM
Sat, September 7, 2019 @ 5:08 PM
Sun, September 8, 2019 @ 7:08 PM
Wed, September 11, 2019 @ 9:14 AM
Thu, September 12, 2019 @ 12:10 AM
Tue, September 17, 2019 @ 8:43 PM
Wed, October 2, 2019 @ 1:35 PM
Sun, October 6, 2019 @ 12:38 PM
Sat, October 12, 2019 @ 5:36 AM
Sun, October 13, 2019 @ 3:22 AM
Sun, October 13, 2019 @ 5:14 PM
Tue, October 15, 2019 @ 9:00 PM
Wed, October 16, 2019 @ 5:37 AM
Wed, October 16, 2019 @ 10:01 AM
Wed, October 16, 2019 @ 6:37 PM
Tue, October 22, 2019 @ 10:47 AM
Fri, October 25, 2019 @ 3:37 PM
Mon, November 4, 2019 @ 3:54 PM
Sun, November 10, 2019 @ 12:47 PM
Sat, November 16, 2019 @ 7:16 AM
Sun, November 17, 2019 @ 1:32 AM
Sun, November 17, 2019 @ 9:12 PM
Fri, November 22, 2019 @ 8:09 PM
Mon, December 2, 2019 @ 2:53 AM
Mon, December 2, 2019 @ 10:42 PM
Your Name:
Your Email/URL (Optional):
Your Comment:
Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.