CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE
MONDAY SCHEDULE MODIFICATIONS: NO 6:30 AM AND 8:30 AM. FIRST SESSION IS AT 9:30 AM WITH REGULAR SCHEDULE TO FOLLOW.
TODAY’S SCHEDULE: Spartan Kids 9:15-9:45 am. Adult sessions 10-11 AM & 11AM-12PM
Closed on Christmas Day
JUMPING ROPE FROM BEGINNER TO BOXER The Fastest Way To Become A Badass Rope Skipper There’s a near-40 year old man in the gym who does these rope skipping exercises every time he’s in the gym, sometimes for a half hour. He also has one of the best “engines” in the gym. Coincidence? We think not!
Workout of the Day
“12 Days Of CrossFit”
1 Thruster 95/65#
2 Front Squats
3 Push Press
4 Hang Power Cleans
7 KB SDHP 53#/35#
8 KB Swings
9 Box Jumps 24/20?
10 Lunge Steps
11 V Ups
“12 Days of CrossFit,” like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.
Those who are looking for a more “sport” version of the above workout can do the Outlaw CrossFit version:
“The 12 Days of Outlaw”
*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 C&J, then 1 C&J + 2 MU, then 1 C&J + 2 MU + 3 Box Jumps, etc. The WOD is complete when the 12 Front Squats are completed.
1 Clean & Jerk @ 225/150#
3 Box Jumps 36/30?
4 Hang Squat Snatch @ 115/75#
5 Bar Facing Burpees
6 Push Press @ 115/75#
7 Pistols (alternating)
9 Wall Ball 20/14#
10 C2B Pullups
12 Front Squats @ 225/150# (no racks)
Post your scores to the Whiteboard.
Merry Christmas Eve, to the whole Crossfit Suffolk family!
Angelo is 40?!?! Daaaaammmnnn!!
Merry Christmas to my whole Crossfit Suffolk Family!!! Xoxoxo love all you guys!
Merry Christmas and Happy Holidays to everyone
Merry Christmas and a happy and healthy new year to all.
Merry Christmas! Love you guys!