WOD

Tue, Sep 23 2025

Wesley

Gang, I'm canceling today's 515pm class because I won't be able to make it to Oneida on time. See you at the 6pm class!



Most Recent Benchmark:
Snatch 1RM on Dec 4, 2025 (68 days ago)

09232025


(Check In)
DE-LOAD WEEK

1) Cardio Warm-up
Run 1 mile @ 10:00 pace OR max distance on bike, Ski, rower for 10:00

2) METCON

AMRAP 25'
5 DB DL
5 Double DB Hang Snatch
5 DB Front Squat
5 DB S2OH
25 Double Unders



(315)368-3980
1116 Lenox Ave, Oneida, NY 13421 (view larger map)