CROSSFIT SUFFOLK   ***  Forging Elite Fitness



Wearing a 20 pound vest, three rounds for time of:
1K Run
10 Muscle-ups
100 Squats

NOTE:   Those who wish to do this Hero workout as prescribed please bring a weighted vest or backpack.  1K is 200 meters further than the 800 meter run (3,281' or approximately 5/8 of a mile).  Scale run and muscle-ups as appropriate.


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Army Capt. Ronald G. Luce Jr.

Died August 02, 2009 serving during Operation Enduring Freedom

27, of Fayetteville, N.C.; assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), Mississippi Army National Guard, Jackson, Miss.; died Aug. 2 in Qole Gerdsar, Afghanistan, of wounds sustained when insurgents attacked his vehicle with an improvised explosive device. Also killed were Sgt. 1st Class Alejandro Granado III and Sgt. 1st Class Severin W. Summers III.  (Courtesy of Militarytimes.com)


MSU Programming-Part 7-Avoiding Weaknesses  This is from our friend, Louis Hayes, and the Trinity Training Group.  MSU stands for "Make Stuff Up".  We have re-posted other parts of this excellent series, but if you want to view all the parts click here

We're 2 weeks (July 17th) from hosting Realfighting.com's WR Mann for an Edged and Impact Weapon Defense seminar!!  

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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