CROSSFIT SUFFOLK   ***  Forging Elite Fitness

Complete as many rounds as possible in 20 minutes of:
185 pound Back squat, 7 reps
45 pound dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees
45 pound dumbbell Overhead walking lunge, 10 steps (left hand)

Scaling:  Reduce weight as necessary.  Those athletes who did Saturday's workout can substitute the Overhead walking lunge with Dumbbell or Kettlebell Push Jerk.

Congratulations to Mike V. aka "D.I. Mike" and Lisa!  That's their beautiful, 7lb. 3oz., baby girl, Liliana in the photo below!  Mom and baby are doing well!  Hopefully Liliana doesn't scream like her father!

Is It In You? (Maltodextrin, stevia and artificial colors, that is)….  from Whole9  

Born To Run! Harlem To Brooklyn   "Join Christopher McDougall, author of “Born to Run,” and John Durant, founder of Barefoot Runners NYC, on August 11th, in an epic barefoot run from Harlem to Brooklyn. Run barefoot, near-barefoot, or fully shod but barefoot curious. Rediscover the fun of running barefoot, and tap into the natural quickness and strength buried in your soles. We’ll party in the park before and after, and every step of the way.  The full run is 8 miles, but feel free to join for any part of the run"–from Barefoot Runners NYC website

Top 10 Worst Nutritional And Dietary Mistakes People Make  from Primal Body Primal Mind  (Thanks to CrossFit Football for the tip!)