CROSSFIT SUFFOLK   ***  Forging Elite Fitness

 4 rounds for time of:

15 Kettlebell Swings

5 Power Snatch

200 Meter run

Congratulations to Matt who had the high score for the Spartan Performance Physical Fitness Test on Thursday–295 total reps.  Matt even used 95 lbs. for the Push-press section of the test when it called for 75 lbs.!  Matt followed this performance up by hitting his first muscle-up on Friday!!


Congratulations to Rich!  Rich was the only athlete to perform yesterday's workout as prescribed.  Rich finished in 6:12!  Rich finished third in the Spartan Performance Physical Fitness test on Thursday with 289 reps!  Rich can often be found doing two workouts per training session!  Yeah Rich!


Congratulations to Kevin!  Kevin has only been training for a few months and started his box jumps with the 12" box.  Thursday night after completing the WOD Kevin worked his way up to a 40" box jump!  YEAH BUDDY!!!!


The Top 10 List for Thursday's Spartan Performance Physical Fitness Test:

Matt             295

Mike V.         293

Rich             289

Ryan            259

Tomaso        253

George         249

Bob              236

Vic & Troy    234

Chris V.        233

Brad             222

The Top Four Women were:

Sharon       185

Domenica    170

Amie           163

Caryn          134

The test consisted of 2 minutes of push-ups, 2 minutes of sit-ups, 1 minute of strict pull-ups, 1 minute of 75# Push-Press(50# for women), 1 minute of squats, and 1 minute of rowing (for calories).

Lying On Your Back Doing Nothing Is A Revolutionary Act

Phys ED: Can Exercise Make Kids Smarter?


Muay Thai Boxing Champion MEHDI POUROSKOUI is
presenting a 4 hour seminar covering stand-up skills for Thai and MMA at
Brazilian Jiujitsu

Pouroskoui is one of the few North Americans who has had the
honor of fighting the Thai champions in their country at Lumpinee
Stadium.  Here's a
review from Kombat Arts
Blog on a seminar Mehdi presented last year.

Mehdi isn't only a great combat athlete, but he's a highly
regarded coach as well.  He is the founder and head instructor of
Thai Boxing/Kickboxing.

Seminar cost is $95.00.  Pre-registration cost is $85.00.
Bring a friend for an additional discount.  Mehdi doesn't get to our
area often so take the opportunity now.  All experience levels are
welcome…please bring the appropriate protective gear.

For further info or to register contact: WR at 212-255-1040.  You can also
register at Vamos Brazilian Jiujitsu, 4713 Vet's Highway, Holbrook.  

Leave a Reply