CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

Carly

“Back by popular demand, The Starting Strength Fall Classic 2016 will be hosted by Zilber Coaching at CrossFit Gantry on October 30th in NYC! Three attempts to establish a one-rep max in the Squat, Press and Conventional Deadlift judged by Starting Strength Coaches in a powerlifting setting. Not only will you get to compete against the lifters that attend your local meet, but your results will be compared with the competitors from TEN of the other locations nationwide that are holding the same exact meet during the same weekend!” NOTE: Melissa and Mike G. have competed in the Starting Strength Classic. It’s a very organized and well managed meet! Athletes can register as a team as well.–George

HOW CAN I BULLETPROOF MY MIND TO GET MORE OUT OF MY BODY?

“BUT I DON’T WANT TO BULK UP”: KILLING THE ZOMBIE OF WOMEN’S FITNESS

Schedule change TOMORROW: Spartan Kids at 9:15-9:45 then 2 sessions only…10-11 am & 11 am-12 pm. We have 2 teams competing in the Dinosaur Death Battle at GrassFed CrossFit in Medford,

Workout of the Day
Back Squat
1X5@ 40% 1-rep max
1X5@ 50% 1-rep max
1X5@ 60% 1-rep max

NOTE: Use 90% of your 1-rep max as your 1-rep max when figuring percentages

5 rounds for time of:
10 dumbbell snatches, 5 each arm, 50/30#
10 box jumps 24/20″
10 wall ball 20/14#
Rest 1 minute

Three 1-minute rounds of Farmers Walk

Post your scores to the Whiteboard.