CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

Katy

We are doing a pre-order for CROSSFIT SUFFOLK shirts, sweatshirts and tank tops.  For those of you new to this, YOU pick the item, size, and color (where applicable) and pay.  You have until November 3rd to do this.  We’ll submit the order on November 4th.  The flyer below does not show the men’s tank top, but a Next Level tank top will be available.  We will post the updated flyer when it becomes available.  What questions do you have?

Click NEXT LEVEL T-SHIRT COLORS to see the men’s t-shirts.   Click HERE for “Burn Out” women’s tank top colors.   Click HERE to see the Zip-Up sweatshirt colors listed in the flyer.  For the Bella Women’s Burnout Short Sleeve T-shirt colors click HERE.

Workout of the Day

Watch this video: CROSSFIT BEAR COMPLEX

“The Bear Complex”
Without stopping or dropping the bar, complete the following:

35-35-35-35-35

5 sets of the sequence:

7 rounds of:

Power Clean;
Front Squat;
Push Press (have bar land behind head, gently, in rear-rack position);
Back Squat;
Push-Press (have bar land on chest, in front-rack position).
Once you have completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.

BEAR COMPLEX RULES:

There is no time limit for this progression. Athletes may take as much time or as little time as needed between rounds.

Once a sequence of seven has been started it cannot be stopped. If you need to rest, you must do so with the bar on your back, on your chest or in the “hang” position – it may not rest on the ground.

Begin with light weight, and add weight after each completed sequence of seven.

NOTE:

Post your scores to the Whiteboard.