HOW MUCH PROTEIN DO YOU ACTUALLY NEED PER DAY?
Workout of the Day
CF Suffolk Striking
–OR–
30 minutes of:
200 meter run (weather permitting)
250 meter row
10 calorie bike
5 Russian kettlebell swings 24/16 kg
6 Overhead lunge steps 25/15
6 Mountain climbers
5 Hollow rocks
5 Superman
Spiderman stretch w/T-spine rotation (each side)
Post your scores to Beyond The Whiteboard
A big part of your CrossFit journey is tracking your progress along the way. Not only will it give you tangible indicators of the tremendous growth you’ve been experiencing in the gym, it will also encourage you to set new goals to achieve as you continually break through old ones. We are excited to help you reach those goals, both present and future ones. To support your efforts we’ve decided to work with Beyond the Whiteboard. Their awesome tools will allow you to log results to our daily workouts, view gym-wide leaderboards, and much more…AND IT DOESN’T COST YOU ANYTHING!
