CROSSFIT SUFFOLK   ***  Forging Elite Fitness


"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Compare to 100117.

Rich is such a Beast that his back has a "six-pack"!


Rebecca and Chessa


 Brief Peak Exercise Has Continuing Metabolic Effect  "Prolonged exercise burns muscle"

Training On Empty-Still A Bad Idea

All Mammals Eat A High Fat Diet


THIS SATURDAY, July 17th, we are hosting Realfighting.com's WR Mann for an Edged and Impact Weapon Defense seminar!!  There are still a few spots left.  

Cost: $90.00, but if you PRE-REGISTER it's $80.00.  Take $15.00 off for every person you get to register. 

From the Realfighting.com Newsletter:

SATURDAY JULY 17 SEMINAR: 2:00 PM – 6:00 PM   
Most people I meet, who are interested in learning self-defense, quickly volunteer that their main goal is learning unarmed defense! How unrealistic, aren't most violent crimes committed with weapons? Getting punched or kicked is usually not lethal, however being attacked with a pipe, bat, machete or kitchen knife can be, yet most people don't know how to deal with this.

On Saturday, July 17th, from 2:00 PM to 6:00 PM Realfighting will present a class designed to help you protect yourself against edged weapons such as: machetes, kitchen knives, axes, folders as well as impact weapons such as: sticks, pipes, baseball bats, etc. This class is especially useful for Law Enforcement and Security Personal.

Instruction will be a combination of Floro Fighting Systems and Realfighting concepts. You will learn how to defend yourself with improvised weapons such as umbrellas, batons, plastic drink bottles, magazines as well as empty hands. You will also learn how to neutralize your attacker, win the encounter and either restrain and arrest him or to escape to safety.

*Certificates will be presented for attendees.  




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