SPARTAN PERFORMANCE                                CROSSFIT SUFFOLK

Five rounds for time of:
15 Medicine ball cleans, 20 pound ball
15 Wall ball shots, 20 pound ball

 The Confidence Switch  "…. I realized that I'd been looking at everything completely wrong for years. Instead of striving to reach mediocrity, I was determined to reach the top.

I'd been standing in my own way; now it was time to win."—Matt "Kroc" Kroczaleski for TNation.com

Olympic Lifting: Why Do We Suck?   "Tommy Kono, who was the last great Olympic lifter for the U.S. always talks about the “Seat of Power,” also known as the posterior chain. This is one of the reasons why he was so good, he knew the posterior chain had to be extremely strong to move big weights."—J.L. Holdsworth for Elite Fitness Systems