CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

Let us see your CrossFit Total-face, Frankie!

THE CROSSFIT TOTAL

ONLY AFTER SIXTY MY TRUE LIFE BEGAN

THE UPPER BODY EXERCISE YOU’RE MISSING

Workout of the Day
CrossFit Total
Find your 1 rep max for the back squat, press and deadlift.

The Total is the sum of each your back squat, press and deadlift 1-rep max.

NOTE: For those new to this workout it seems like it should take a few minutes.  It doesn’t.  After the usual warm-up a warm-up specific to the lift being performed must be done.  After the warm-up sets for each lift find your 1-rep max with three attempts.  Completing the CrossFit Total typically takes an hour.  The Total is modeled after a Power Lift meet.

Post your scores to the Whiteboard.

There are 2 events in the near future in which we have participated in for several years now and this year will be no different:  The CrossFit Hero Workout known as “Murph” (1 mile run, 100 pull-ups, 200 push-ups, 300 squats and a 1 mile run again) during the Memorial Day Weekend (May 26-29th) AND Navy SEAL Lt. Michael P. Murphy 4 Mile Run/Walk Around The Lake on June 24th.  Both events are done in honor of Michael Murphy, a Navy SEAL who grew up just minutes from our gym and who made the ultimate sacrifice while serving our country on June 28th 2005. 

We make this notification now for 2 reasons: (1) So you are  physically and mentally prepared and (2) because you have to register for the Run Around the Lake (click HERE) and while we’ll be doing “MURPH” in our gym, if you’d like an official “2017 Murph Challenge” t-shirt you have to register and pay a fee (click HERE).  Word to the wise…every year both of these organizations run out of T-shirts.  They make a limited supply.  If you wait too long your chances of NOT getting a t-shirt increase.  ACT SOONEST if interested!!