CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

Walter

We started a new cycle of strength program: A modified 7/13  Squat from weightlifter, Spencer Arnold.  You can read about it and view the entire plan by clicking HERE.  We will not be doing the 7/13 Squat Program 3 times a week , but only twice a week.  We have yet to determine whether or not we will use this program for 10 weeks as suggested.  We will evaluate after 6 weeks.–George

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Annmarie and Joe’s party is a week from Sunday (July 17th) at 4pm.  We need to know who’s going.  Please let us know ASAP.  Thanks!

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Cindy, Russ and Abby are hosting the 2ND ANNUAL CROSSFIT SUMMER BASH on August 27th in Bay Shore!  Mark your calendar, cancel your end of the summer vacation.  You heard about last year’s….now come down and experience it for yourself.  Save the date…NOW…put it in your phone.  

Why are you still sitting there?  Put that date in your phone!!

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5 CROSSFIT LESSONS TO LEARN FROM MAT FRASER

Workout of the Day
7/13 Front Squat/Back Squat
Use 94% of weight used in last session
rest 90 seconds in between sets
NOTE:  Adjust weight as necessary.  (Multiply the weight you used last session by .94)  The prescribed weight last session was 65% of your front squat 1-rep max.  If you need to lower the weight please do so.  Try to do the sets unbroken, BUT rack the bar when you need to.  If 90 seconds doesn’t feel like adequate rest between sets take 2 minutes.

5 rounds for time of:
10/5 push-ups
5 inverted rows (during an inverted row you make your body horizontal and face the ceiling.  If you need to scale this make it a ring row.)
15 kettlebell swings 24/16 kg

3 sets of 5: AbWheel roll-outs

Post your scores to the Whiteboard.