CROSSFIT SUFFOLK: Improving Humans Since 2008!


CROSSFIT SUFFOLK: Improving Humans Since 2008!

*The Back Squats are based off of YOUR THREE REP MAX.

4X8 Back Squats @ 80% – rest 2 minutes.


3 rounds for time of:

9 Front Squats 185/120#
50 Double-Unders


John M.


315 lbs.back squat with 3 second pause at the bottom




Because strong is truly beautiful CrossFit Mettleworks in Deer Park will be holding a FEMALE ONLY competition called, ironically, Strong Is Beautiful on October 13.  There’s Rx’d and Scaled divisions.  Spots are filling very quickly and are limited so if you’re thinking about it decide in the next 5 seconds whether you want to do it or not.  I’ve never seen or been to a crossfit competition that wasn’t fun and Deer Park is sooooooo close!  Here are the movement standards:
RX Standards 
Squat Clean and Jerk 95+
Deadlift 155+
Chin over the bar pull ups
Double Unders

Scaled Standards
Squat Clean and Jerk 65+
Deadlift 125+
Jumping Pull ups




Squat Like A Champion        “Some experts say the squat isn’t functional. Really? Well, unless you take a dump by doing a single-leg pistol squat to the bowl, or put a foot up on the tank to drop a Bulgarian-inspired deuce, a two-footed squat still takes place every day.“—Martin Rooney for


The Thing You Do Everyday That’s Setting You Up For Shoulder Injuries      “Our bodies want to be happy and functional. No really, they do. Use them well and you’ve got soft tissue designed to happily glide and do its thing for 110 years or so. Yes, 110 – a fact that should suddenly illuminate impingement at age thirty for the red flag that it is.“—Brooke Thomas for Breaking Muscle

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