The ultimate event of the summer season is rapidly approaching–THE CROSSFIT SUFFOLK 2017 SUMMER BASH is only 2 weeks away! The party location is duly equipped to host the summer party that has been described as “in the top 10 summer parties in all of New York” (I actually wrote that description, then I read it–and I believe everything I read on the internet) There will be food, beverage, a pool, a hot tub, giant Jenga, Cornhole and Russ and Cindy will be showing the Pay-Per-View event, Conor McGregor vs. Floyd Mayweather fight. Who could ask for anything more?
Let us know if you’ll be attending so we can plan accordingly.
CROSSFIT TRAINING: HOW TO ADD MASS AND BUILD STRENGTH WITH PRIMAL
CANDLELIT DINNERS: FITNESS FRIEND OR FOE?
Workout of the Day
Back Squat: 5-5-3-1-1-1
10 minute AMRAP:
6 hang power snatch 115/75#
8 hand release push-ups (sport: handstand push -ups)
14 lunge steps
Three 1-minute rounds of Farmer Walk
Post your scores to the Whiteboard.
SATURDAY’S WOD:
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20/14 pound ball, 10/9 ft target (Reps)
Sumo deadlift high-pull, 75/50 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/50 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
