Workout of the Day
Hang Power Snatch
Find your 1 rep max.

4 rounds for time of:
10 wall ball 20/14lbs.
10 kettlebell swings 32/24kg
10 burpee box jumps 24/20″

Post your scores to the Whiteboard.

Melissa S., well into pregnancy and still working out, presses the barbell over head.  Melissa is a Special Education teacher in the Wyandanch school system.  Not too many people work harder than Melissa, as an educator and as a CrossFitter!  Melissa has been following CrossFit Mom to stay strong while keeping baby healthy!  Yeah Melissa!!


Joey completed the 10,000 Swing Kettlebell Workout yesterday!  Congratulations Joey!   We haven’t proven it yet, but Joey may be the strongest barber in Suffolk County.  Even if he isn’t the strongest he’s definitely the best barber.  Let’s face it, you have to be a great barber to work at a barbershop named Super Ugly!  Look around at CrossFit Suffolk.  When you see a man of good looks and distinction there’s a good chance Joey cut his hair.



Find Your Fight         “The most valuable lesson I’ve learned has nothing to do with the nuts and bolts of training or diet. The true key, the secret to your success in physique transformation or strength sports, and maybe even in life, is this:


You gotta know what you’re fighting for.


Until you find what you’re truly fighting for, all training programs and diets (even the best ones), will be relatively meaningless.“—Nate Miyaki for

8 Responses

  1. Kelly R

    Go Melissa! From a mom w 3 kids, it is so important to take care of yourself ( which us moms have such a hard time with ) awesome work :))
    Joey- great job! & great beard!

  2. Nick Kelly

    Nice Melissa! Keep up the hard work. Joey…nicely done! Looks like everyone in our box is doing the KB challenge..I want some of this action.

  3. lisa

    Congrats Joey!!!
    you one of the few last good men left standing! so proud of your efforts! keep it kid! soo strong, yet soo humble!! XOXOXO

    your quite an inspiration!!! you work full time and even though sometimes you tell me your tired you still crank these workouts out!! You look great!! Keep up the good work and hang int there -your almost there – 🙂

    Nick K:
    its tough but it will make your grip stronger ..if you dislike doing KB I think its a good challenge for you..I was only able to do it for a short while but I got a lot of out it on the long run!:)

    we love you both and are proud to have you both as SPARTANS! BELIEVE IT …….

  4. George


    Looks could be deceiving. 7 people started the 10,000 Swing Workout and 5 people have completed it or are still doing it. Before you get any ideas I would talk to the people who did it. I cannot find one that recommends it. They all said it took too much time to work on that one movement and it takes away from the CrossFit programming.

    The people who completed the 10,000 Swings did it more out of commitment then anything else. For this I applaud them. I wouldn’t recommend it to others. I prefer our athletes spend the time and focus on weaknesses. i can’t remember a time that someone complained about needing to spend more time on their kettlebell swing.

  5. George

    ….Oh and did I mention that Joey cuts my hair!

    I walk into Super Ugly Barber Shop a handsome fella, but when I walk out..WOW…super spectacular…thanks to Joey!

    You’re welcome.

  6. Nick Kelly


    This is why you and Lisa are good coaches. In other words I am picking up what your putting down!

    I certainly do not want to take away from the day to day wods and lifting.

    PS I think we should do a xfit XMAS party…just sayin.

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