Workout of the Day
1X5 @ 40%
1X5 @ 50%
1X5 @ 60%
NOTE: This is a deload workout. The weights are light on purpose.
10 minute AMRAP:
1 rope climb
20 one-legged squats, alternating
30 double unders
NOTE: The substitute for rope climbs is 5 pull-ups or 5 ring rows or 2 modified rope climbs. The substitute for one-legged squats is a modified one-legged squat (using a box) or 30 air squats. The substitute for 30 double unders is 90 single unders.
2 X 10: AbWheel roll-outs
Post your scores to.
Get on the list to attend The After-The Holidays Party. IT’S 4 DAYS AWAY, on Saturday, January 13th at 8 PM. There will be entertainment, games, food, and beverage. The party will also serve as a celebration of CrossFit Suffolk’s 10TH YEAR ANNIVERSARY! That’s right, this month we are at this thing of ours for 10 YEARS! As the first CrossFit in Suffolk County and celebrating our 10-year anniversary, we’d like to share the occasion with as many of you as possible. We hope to see you there! We’re still taking a list of attendees so if you’re not on it, but should be, please let us know.
CROSSFIT STRIKING WORKSHOP Sunday, February 11th. 8 AM- 5 PM Of all the Specialty courses I’ve participated in this was one of my favorites!! The Workshop is about 5 weeks from now. This is the time the spots will start going quickly.
The CrossFit Workshop: Striking is a single-day immersive experience that teaches participants how to increase overall fitness, core strength, rotational speed and power by incorporating striking drills into CrossFit workouts. Strikes are some of the most functional movements because punching and kicking with true power, speed and accuracy require people to utilize their entire body. This is why fighters are some of the most well-conditioned and powerful athletes in the world.
With this in mind, the Striking Workshop is designed to teach participants to incorporate basic mixed-martial-arts, boxing and self-protection striking concepts into workouts. The course also teaches attendees to program these skills into workouts for greater variance. All this is done in a non-contact format that focuses on proper technique by using shadow boxing, focus mitts, kick shields and a heavy bag.