CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

Workout of the Day
6X3/6 front squat/back squat @ 85% (of 1RM Front Squat) – rest 60 sec.

Conditioning:
50 KB Swings 24/16kg
30 Hang Power Cleans 95/65#
50 Double Unders
40 KB Swings 24/16kg
20 Hang Power Cleans 95/65#
75 Double Unders
30 KB Swings 24/16kg
10 Hang Power Cleans 95/65#
100 Double Unders

Post your scores to the Whiteboard.

The shirts and hoodies were a huge hit today!

It’s no wonder.

As soon as our athletes put a shirt or hooded sweatshirt on wonderful things happened immediately:

40 lbs. were added to deadlift personal records

muscle ups were achieved

bodyfat was reduced by 7% on average

the ObamaCare website began working

World peace was achieved

the wearer was transformed into pure AWESOMENESS!

OK……only one of the above listed things really happened:  Those who put on one of the T-shirts or hoodies were instantly transformed into pure AWESOMENESS.  Get your dose of extra AWESOMENESS while supplies last!

Men’s T-Shirt  $25.00

Men/Women Hoody  $45.00

Women T-shirts and Tanks     $25.00

Speaking of awesome…..tomorrow, Saturday, November 23rd, Katy and Melissa D. are planning a get together at the Blue Point Brewing Company at 3:30pm!   All are welcome!  Let us know if you’re attending.

The Best Paleo Cookbooks 2013: Which Ones To Buy and Why      “This guide is organized into different categories regarding why I would recommend these cookbooks. For instance, a cookbook that is great for someone new to the kitchen or new to the paleo lifestyle is different than a cookbook great for someone who likes to throw parties. Both can be excellent books and worth the money, but for different reasons and different people.”—Becca Borawski for Breaking Muscle