CROSSFIT SUFFOLK   ***  Forging Elite Fitness

SPARTAN PERFORMANCE   ***  Strength and Conditioning

Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees

WOD Demo by Again Faster Equipment – video [wmv] [mov]  Courtesy of CrossFit.com  Pat Padgett, James Hobart and Stacy Kroon performing the above workout….in sub-4 and sub-5 minutes!

 The Best Damn Cardio Article-Period  By Nate Miyaki for TNation.com  Miyaki's title may actually be perfect for this article!  While Miyaki focuses on Physique Athletes, there is good information to gleen from this article.

"Traditional cardio is for pussies, and sucks for fat loss, period. That's the end of today's lesson, my young apprentice. I wish you could just take my word for it, go out, lift like a madman, eat with the discipline of a warrior, and travel down the most efficient path to "rippedness".'–Nate Miyaki

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THERE ARE NO SESSIONS ON SATURDAY AND SUNDAY THIS WEEKEND!