CROSSFIT SUFFOLK   ***  Forging Elite Fitness



Complete as many rounds in 20 minutes as you can of:
245 pound Deadlift, 9 reps
8 Muscle-ups
155 pound Squat clean, 9 reps

Scaling: Reduce weight on deadlift and squat clean.  Substitute muscle-ups with modified muscle-ups, ring dips or box dips as appropriate.


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1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan. He is survived by his wife Durinda Johnson.



The Truth About Sunscreen  "Before you smear on sunscreen, check the label. If it contains octinoxate, oxybenzone, homosalate, or octisalate, throw it away. Those chemicals help protect you from ultraviolet rays, but the first three are potential hormone disruptors (oxybenzone can lower testosterone levels), and the fourth has been linked to dry, itchy skin."May 2010 issue of Men’s Journal–

Sebastian Junger: On Making Restrepo, Your 90 Minute Deployment In Afghanistan's Deadliest Valley

"Restrepo was an hour-and-a-half hike up a steep hill. Some of the operations that they did were pretty rugged, mainly because they were carrying so much weight. A soldier would be carrying 150-160 pounds, with all the ammo, water, and gear, such as a bulletproof vest and helmet." — Sebastian Junger, Author

Your Brain On Exercise

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