Workout of the Day
15 mins to establish a 2RM Hang Snatch (below the knee)

Run 800m

3 rounds of-

12 Ring Dips
8 Strict Pull-ups

Run 800m

For time.

Post your scores to the Whiteboard.



Targeted Fat Mobilization

  “This plan isn’t for those who need to lose a ton of body fat, but for those already on the fit side looking to target resistant fat deposits.

By redirecting blood flow to a fatty area and then contracting the muscles adjacent to that area, you can induce “spot lipolysis”.

The right training strategy can shift calorie burning toward localized areas of fat storage.“—-      


CrossFit Suffolk is putting together a team for the April12th Spartan Race at CitiField.  If you’re interested in doing a Spartan Race this is a good way to start.  The race is sprint length and it’s close to home.

To register :

Team name is Crossfit Suffolk
password is crossfit2014
Select 10AM start time

The pricing of $97 is valid until 11/20 so sign up now or it will increase to $125

If you haven’t registered yet, you can register and join the team here:

If you’ve already registered, you can join the team here:

You can also find more information at the event website:

If you have further questions please contact Kristen.  If you don’t usually see Kristen at the gym please contact George.  (Thanks for coordinating this event Kristen!)


4 Responses

  1. Kelly R

    All registered! Thanks for the encouragement gang!
    Did anyone take a look at the e-book, You’ll know at the Finish Line? A portion of the book references Spartan race legends- ( think Lisa Demetriou ) and a husbands account of how his fearless wife finished a race enduring more pain than childbirth. Yup it’s that good! ( page 195 if you want to get right to it )

    1. George Demetriou

      Our loss Jill!

      It would be great to have you on the team!

      You always have an open invitation to be on our team!

      Be well and safe voyage!

  2. George Demetriou

    Thanks for the kind words Kelly!

    Here’s a funny story about Lisa’s chapter in the book: Shortly after the book was published me, Lisa, Sean, Barbara, Janie, Alex and Joanne did the Spartan Sprint in Tuxedo Park, NY. About half way through the race Lisa was running 10 yards in front me. I began speaking to a man and woman on the trail. I had no idea who they were. I forget what we discussing but the woman said to me “there is a racer doing this Spartan Sprint who broke her leg during a Spartan Super and finished the race anyway. I just read about her.” I smiled and said, “That’s my wife, she’s running right in front of you.” She didn’t believe me and I said, “her name is Lisa Demetriou. I’ll call her her. Hold on”. I called Lisa back and introduced her to the woman. They spoke briefly and then we took off down the trail.

    What’s the chances of that happening?

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