CROSSFIT SUFFOLK   ***  Forging Elite Fitness

155 pound Squat Clean and Jerk, 30 reps

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

If you did yesterday's workout then do this instead:

1 round for time of:

500 meter row

Turkish Get-ups, 3 per arm

Push-ups, 25 reps

200 Meter Run

1 Legless Rope Climb


Yesterday's Barbells-For-Boobs event went very well!  We raised money for a worthy cause and a good time was had by all!  Thank you to all who participated and a special thanks to those who helped out, brought food and brought friends and relatives! 







For the Brazilian Jiujitsu fans…. check out D'Arce brown belt  Timmy showing the armbar sweep!

Speaking of D'Arce…..it was great listening to UFC commentator, Joe Rogan, explain the "Darce" choke and mention Joe D'Arce by name as he(Rogan) explained the origin of the "Darce" choke last week during the Diego Sanchez/Paulo Thiago fight at UFC 121.  Thiago lost by decision. but he attempted to use the Darce choke several times.  It's not every day that you hear your BJJ instructor spoken of during a professional mixed martial arts events!


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