CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

Tim W.

THE REASONS YOU AREN’T LOSING BODYFAT

THE 5 LAWS OF METABOLISM

Workout of the Day
Front Squat
1X3 @ 70% 1RM
1X3 @ 75%
1X3 @ 80%
1X3 @ 85%

2 Rounds:
40 Double-unders
20 Toes to bar
10 Front squats 205/145#

Prowler push: 3 X 20 meters

Post your scores to the Whiteboard.

THINGS YOU NEED TO KNOW:

• The Handstand Walk Workshop has been canceled for this Saturday and will be rescheduled.
• Snatch. Clean and jerk. Work out.

Two max-effort lifts and a test of GPP will make up CrossFit’s third annual weightlifting competition, which will be held Thursday, Nov. 30-Monday, Dec. 4, 2017.

The CrossFit Liftoff, powered by Rogue, will begin with the release of the workout at 5 p.m. PT on Thursday, Nov. 30. From there, athletes will have until Monday, Dec. 4, at 5 p.m. PT to complete the workout in addition to their heaviest snatch and clean and jerk. There is no time cap on the lifts and athletes may make as many attempts as they want within the competition dates.  Click HERE to register.

• This Saturday, December 2nd is the ARNOLDS AND ACROBATS II competition at CrossFit Cobalt in West Babylon.  Team competition where one partner does strength and the other partner does bodyweight movement.  Mike G. and Andy are competing at this one.  For more information click HERE.