CROSSFIT SUFFOLK: powered By SPARTAN PERFORMANCE

Workout of the Day
FS/BS: 2/4 x 4 sets @ 94% of last time. (12/16/13)
For time:

Run 400m
5 Ring Dips
15 KBS 32/24kg
Run 400m
10 Ring Dips
20 KBS 32/24kg
Run 200m
15 Ring Dips
25 KBS 32/24kg

Note: If the weather is too poor to run you may substitute the run with a 400 meter row or 50 double-unders.

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

Kelly C.

HOW TO KICK ASS WHEN THE CHIPS ARE STACKED AGAINST YOU

“What we go through can kill us, or it can be our greatest gift. It can forge us into the person we want to become. The choice is ours.

Every day is a battle. It’s a battle with ourselves—our egos, selfishness, negative thoughts, and inner pussies.

We can either lay down and die or charge forward like a soldier.

And the charge begins now. It ALWAYS begins now.

Embrace the mystery of life, give up the illusion of control, accept yourself, be cool to your fellow man, love with everything in you—even when it hurts—and move forward.”—Chris McCombs