400 m Run / 500 m Row 

25 Sit Ups 

25 Push Ups 

25 Air Squats 

25 Knee Raises 

25 Arm Circles (fwd&bk) 

5 Inchworm w/ Push Up 



20 Minute AMRAP

12 cal Row 

10 KBS (53/35)

50' Walking Lunges 

Endurance WOD 

70 Double Unders(210 singles) 

60 Wall Balls (20/14)

50 Air Squats 

40 Sit Ups 

30 Burpees

20 KBS (53/35)

10 Knee Raises 

*200 m Run at Beginning, after each exercise & at end 

5 comments (Add your own)

1. AntonUnloarm wrote:
Seine Amoxicillin Rash Infant cialis online pharmacy Generic Propecia Canada Precios Cialis 10 Does Amoxicillin Contain Monoamine Oxidase Inhibitor Viagra Prix France buy viagra Purchase Flagyl No Prescription Keflex Used To Treat Ear Infections Buy Tamoxifen Citrate In Australia Amlodipine Besylate Propecia Kidney Stones Buy Viagra discount isotretinoin acne for sale best website visa Propecia Hacienda Bagomicina Online cialis buy online Viagra Accion Terapeutica Allegra Doxycycline Keflex Nexium Together Are Canadian Viagra Sold Online Safe? Levitra Wiki viagra online pharmacy Viagra Generico Al Miglior Prezzo Cialis Y Embarazo Brand Cialis Best Price

Sun, January 15, 2017 @ 3:15 AM

2. wrote:
I'm not sure exactly why but this site is loading very slow for me.
Is anyone else having this problem or is it a issue on my end?
I'll check back later and see if the problem still exists.

Thu, April 13, 2017 @ 9:08 PM

3. wrote:
My coder is trying to convince me to move to .net from PHP.
I have always disliked the idea because of the costs. But he's tryiong none the less.
I've been using Movable-type on various websites for about a year and am worried about switching
to another platform. I have heard excellent things about blogengine.net.
Is there a way I can transfer all my wordpress posts into it?
Any help would be really appreciated!

Wed, May 3, 2017 @ 5:17 AM

4. wrote:
What's up, its nice piece of writing on the topic of media print, we all be aware of
media is a wonderful source of data.

Mon, September 4, 2017 @ 12:37 PM

5. James wrote:
plus offering extras which can announce this kind of the main benefit of the skepticism.

Mon, March 12, 2018 @ 1:44 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
(315) 778-3423

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