CROSSFIT SUFFOLK   ***  Forging Elite Fitness

SPARTAN PERFORMANCE   ***  Strength and Conditioning


Ten rounds of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups




From Mike "Devil Dog":

There is one day left to register for the Amazing Grace – Barbells for Boobs event and get your t-shirt that day. If you are planning on attending and want to get your shirt for the event go to Barbells For Boobs and register. Make sure you select Crossfit Suffolk as your affiliate. Your t-shirt will be shipped to CrossFit Suffolk/Spartan Performance and we will hand it out. If not, they will send it out in November. If you miss the deadline don't worry– you have a few options. You can sign up online and they will send the t-shirt out in November or you can sign up that day. Also, BRING YOUR FRIENDS AND FAMILY.  Trainers will be on hand to teach those who are new or completely unfamiliar with what we do.  Please feel free to contact us if you have questions.

CrossFit Suffolk is scheduled to do Amazing Grace on Saturday, October 30th at 1:00pm.  Be there, come out for the cause, bring friends and relatives!!! 


11 Myths Of Warrior Training  by Martin Rooney for TNation.com.  AWESOME article if you are a fighter/grappler!  Martin Rooney is one of only a few people I would take advice from for MMA or grappling strength and conditioning.  Rooney has an excellent background in strength and conditioning, is a former Olympic athlete and trains Brazilian Jiujitsu.  He's a good guy as well!  We've never met him, but when I was helping train a fighter who had to cut weight quickly without losing energy I emailed Rooney and he got back to me right away with very helpful information.  He never asked who I was and doesn't know me from a hole in the wall, but he offered his help anyway.  I don't imagine there are many trainers at his level that would do what Rooney did. 



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