CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

TODAY’S SCHEDULE: Spartan Kids at 9:15-9:45 AM,  Two Adult Sessions Only 10-11:30 & 11:30-1 PM

Jane says, “You have to have them if you want to succeed, but they shouldn’t necessarily be black and blue”

MERRY CHRISTMAS, BOB

ONE COMMON MYTH THAT WILL KEEP YOU IN PAIN

TODAY’S SCHEDULE: Spartan Kids at 9:15-9:45 AM,  Two Adult Sessions Only 10-11:30 & 11:30-1 PM

Workout of the Day
12 Days Of Christmas Workout

1 Thruster 95/65#
2 Front Squats
3 Push Press
4 Hang Power Cleans
5 Deadlifts
6 Pull-ups
7 KB SDHP 53#/35#
8 KB Swings
9 Box Jumps 24/20?
10 Lunge Steps
11 V Ups
12 Burpees

Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round.

Ex. On the 1st day of Christmas, my coaches gave to me, one Thruster; on the 2nd day of Christmas my coaches gave to me, 2 Front Squats and 1 Thruster; on the 3rd day of Christmas, my coaches gave to me, 3 Push Press, 2 Front Squats, and 1 Thruster; continue with 4 Hang Power Cleans, 3, 2, 1 etc. up the ladder and down

Post your scores to the Whiteboard.

HOLIDAY SCHEDULE:

Sunday, December 24th:  Regular Schedule

Monday Christmas Day:  CLOSED

Tuesday, December 26th: NO 6:30 AM Session.  Regular schedule from 8:30 AM on.

Monday New Year’s Day: CLOSED

AFTER-THE HOLIDAYS PARTY 2018   Saturday, January 13th.  8 PM-??   Get your name on the list so we can plan properly.

CROSSFIT STRIKING WORKSHOP  Sunday, February 11th.  8 AM- 5 PM