CROSSFIT SUFFOLK   ***  Forging Elite Fitness

Complete as many rounds as possible in 12 minutes of:
35 pound dumbbell Thruster, 9 reps
15 ft Rope Climb, 1 ascent

Congratulations to Ana for hitting a new Snatch PR this week!

Melissa can walk in cold, jump on the rings and crank out muscle-ups without kipping!
 

Lance and Brian
 

 Gracie Barra "Juggernauts" In Tip Top Shape  "Juggernaut is a strength and conditioning facility that Smith says, helps Jiu-Jitsu athletes increase their power, strength, coordination, and speed. “It’s great for their cardio,” he says, “They will have the ‘explosion’ they need, when they need it.”–Chad Smith, co-owner of Juggernaut

 PACE: Beyond Intervals  "Sears says we are made for stop and go exertion. “For our ancient ancestors, exertion came in short bouts followed by rest,” he writes. “They didn’t run marathons or jump around for an hour at a time without a break. Whether hunting prey, escaping from predators or fighting for our lives, ancient humankind lived in a world where short, intense exertion was followed by periods of rest and recovery.”