CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE
Workout of the Day
1 Clean & Jerk at 85% EMOM for 7:00
4 rounds for total working time of:
7 Power Cleans at 70% of 1RM Clean
7 Chest to Bar Pull-ups
rest 30 seconds
Post your scores to the Whiteboard.
CHRISTMAS WEEK SCHEDULE
Monday: Regular schedule
Tuesday: 6:30-7:30am, 9am-10am & 10am-11am No Afternoon or Evening Sessions
Wednesday: Closed for Christmas!
Thursday: Evening Sessions Only 4-5, 5-6, 6-7, 7-8, 8-9pm
Friday & Saturday Regular Schedule
Commit this to memory, Print it out and hang it on your refrigerator. Place a copy in your vehicle.
We are aware that our entire website schedule does not appear on your cell phone. Please view the schedule on a desktop or a tablet until we correct the problem. Special schedule modifications will appear on the WOD/Blog page NOT on the actual schedule.
“Most deadlift misses can be attributed to one of four reasons:
1.?You’re too weak.
2.?You’re on your toes or too far back when the bar breaks the floor.
3.?You’re too far forward when the bar reaches your knees.
4.?Your grip is weak.
Simply deadlifting and doing standard conventional accessory work fixes the first problem, but double-paused deadlifts efficiently kill the last three birds with just one stone.”—-Greg Nuckols for TNation.com
Are Santa hats- socks and elf costumes welcome at all scheduled WODS? :)))
Strongly encouraged Kelly!
I am on it then! Elf hat and Xmas socks these next few days :))
Who’s with me? Haha
Barbara I know your reading this :)))