CROSSFIT SUFFOLK   ***  Forging Elite Fitness

5 Rounds for time of:

8 Box Jumps

8 Thrusters (65/95#)

8 Knees to Elbows

8 Pull-ups

This is a "sprint"….treat it like one.  Blaze through with good form.  If you're a stud or studette  elevate the height of the boxes with bumper plates, increase the Thruster weight to 95/135#, and go chest to bar on the pull-ups!




How To Bench Press Correctly  We don't do a whole lot of benching, but this video from Diesel Crew is a good instructional for correct form and not injuring your shoulders.

Frank Mir Interview from Bodybuilding.com  If you have to ask who Frank Mir is don't bother clicking on the link.

2 Meals A Day



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