16 August 2017


Here's a flashback to Week 2 winners from last year's Friday Night Fights when the workout was Isabel!

Workout of the Day

3 Rounds for your best times: 

In 3 Minutes, complete as quickly as possible: 

7 Deadlifts, 6 Cleans, 5 Snatches (155/105) 

In 3 Minutes, complete as  quickly as possible: 

 7 Pullups, 6 Chest to bar pullups, 5 Bar Muscle Ups
(a really nice scaled version of this part might be: 7 Ring Rows, 6 Jumping Pullups, 5 Jumping Chest to Bar)

In 3 Minutes, complete as quickly as possible:

20 Cal. Row

*For each of these you'll get your work done as quickly as possible and then rest until the 3 minutes is up. You'll start the next 3 minutes at a new "station". You'll go through all 3 "stations", three times.

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Email Us
50 Main St
PO Box 146
Cortland, NY 13045
(607) 299-4926
Open Hours:
Mon-Fri- 5:30am-10:00am, 4:30pm-7:30pm
Sat.- 8:00am-11:00am