CROSSFIT SUFFOLK   ***  Forging Elite Fitness


1 round for time of:

10 kettlebell swings (53/36)

10 burpees

10 deadlifts (225/150)

10 knees to elbows

10 dumbbell thrusters (40/20)

10 renegade rows (5 each arm)

10 pull-ups using the thick rope or a grip you've never used

10 sit-ups holding a plate or dumbells, arms extended

10 goblet squats (72/53)

10 deck squats


If some of the above exercises don't look familiar–good–you're paying attention!



Mike, Liliana and Lisa




"Age and Treachery": Tough Mudder Training  Video of a "seasoned" couple training for the Tough Mudder with comments by Ross Enamait of Ross Training…..add a star if you enjoy USMC cadences!

The Only Thing We Have To Fear  Written for fighters but the philosophy can be applied to other facets of life!

Robb Wolf's Book Tour And Seminar Update  Robb Wolf's long awaited book, The Paleo Solution–The Original Human Diet, is on sale now.  Robb is doing a seminar in Brooklyn on September 4th and a book signing party in Manhattan on September 18th.  We enjoy Robb's stuff because he's an excellent coach, knows how to eat for optimal human performance and he has a great sense of humor!  The book should be awesome!  (Robb doesn't know me and I'm not being paid for these comments!!)

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