CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

A NEW EXERCISE FOR TOTAL SHOULDER DEVELOPMENT

SUGAR LINKED TO $1 TRILLION IN U.S.HEALTHCARE SPENDING

The 2016 CrossFit Lift-Off will be held, world-wide, this week.  It’s an online competition so we’ll be doing the workouts as our workout of the day on Friday.  The workouts consist of a Clean & Jerk 1-rep max, a Snatch 1-rep max and a “crossfit-style” workout.  The workout will be released on Thursday night.  You have until Monday night to get your scores in.  If you want to compete officially so that you can see how you stack up against the participants around the world AND be eligible for the prizes, you have to register.

Workout of the Day
7 minute EMOM: Clean & Jerk

NOTE: Go heavy, but not 1-rep max.  You’ll be finding your 1-rep max at the end of the week.

For time:
15 wall balls, 20/14#
15 Hang power cleans, 95/65#
15 burpees
12 wall balls, 20/14#
12 hang power cleans
12 burpees
9 wall balls, 20/14#
9 hang power cleans 95/65#
9 burpees
6 wall balls, 20/14#
6 hang power cleans, 95/65#
6 burpees
3 wall balls, 20/14#
3 HPC, 95/65#
3 burpees

Optional:
L-sit practice

Post your scores to the Whiteboard

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 bottom flyer shows the men’s tank top and color availability.

NEXT LEVEL T-SHIRT COLORS  Click here and scroll down to “Burn Out” for women’s tank top colors and “Tri-Blend” for men’s t-shirt colors for the above flyer.  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.