CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

Workout of the Day
15 minutes to establish Push Jerk 1 rep max

12 minute AMRAP (As Many Rounds as Possible)

20 Overhead Lunge Walk   45/25#
20 Sit-ups
5 Burpees

Post your scores to the Whiteboard.

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Katy and Melissa D. are planning a Pre-Thanksgiving get together at the Blue Point Brewing Company TODAY at  3:30pm!   All are welcome!  Come out an socialize!  Be thankful!  Display your awesomeness!

Let us know that you”ll be there!!

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The 2 Fundamental Roles of Footwork In The Jerk      “Almost the entire impetus for moving the weight upwards comes from the rapid extension of the hips and knees and plantar flexion of the ankles. Athletes who have mastered the leg and footwork of jumping should have no trouble transferring this movement pattern to the upward drive of the barbell for the jerk.“—Bob Takano for Breaking Muscle

No Country For Old Men                       “Today, golf seems like a hardcore sport.  I had a startling revelation—most of the favorite activities of today’s ten, twenty, and thirty-year-olds can be engaged in by folks in nursing homes.”—Pavel Tsatsouline, Strong First