CROSSFIT SUFFOLK   *** Forging Elite Fitness

SPARTAN PERFORMANCE  ***  Strength and Conditioning

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Scale as appropriate!



Pat A. took the Spartan Performance PFT and scored a cool 238 placing him at spot #7 in the Top 10!

The 10 Manliest Exercises  from Bret Contreras for TNation.com

  "The point of this article is to illustrate that the manliest exercises are performed with heavy free weights and are usually performed on your feet. If all your training is done on machines, while lying down, or with pink dumbbells, then you probably aren't getting the most out of your routine. In the words of King Ronnie: "Everybody wanna be a bodybuilder, but nobody wanna lift no heavy ass weight!" —-Bret Contreras—

Four Must Have Squat Variations  " At the expense of making a blanket statement, it’s been my experience that the vast majority of female athletes (guys too) tend to be very quad dominant.  Put another way, while a few things come into play, the biggest culprit as to why many women tend to be quad dominant is their Q-angle – the angle at which the femur (upper leg bone) meets the tibia (lower leg bone)"–Tony Gentilcore

2 Responses

  1. amie a.k.a mrs. Bronco

    Ok so what George and Steve dusty Springfield sang the song in pulp fiction! But F.Y.I song was originally offered to Aretha she turned it down but did a remake after hearing dusty springfields version!

  2. George

    Who said all we talk about is working out and eating? Here’s a perfect example of the range of culture and art one is exposed to at Spartan Performance….no extra charge!
    Thanks for clearing that up Amie….hopefully it’s a Jeopardy question if I’m ever on the show!!

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