We have the honor of doing the strength and conditioning training for MMA Welterweight, Ryan Gerena. Ryan fights in Westbury next Friday, May 25th, at Triton Fights 7. For further information or tickets click HERE. If you’re a fight fan, a Ryan Gerena fan or you enjoy observing how talent, heart, aggression and athletism blend with good strength & conditioning work, come to The Space in Westbury next Friday!
FREAKISH STRENGTH WITH PROPER CORE TRAINING We believe this is the perfect follow-up article if you are interested in the above article!
Workout of the Day
CF Suffolk Striking
–OR–
40 minutes of:
250 meter row, 100 meter ski, 10 calorie bike
5 Russian kettlebell swings
5 push-ups
5 sit-ups
5 squats
250 meter row, 100 meter ski, 10 calorie bike
5 RKBS
5 push-ups
5 sit-ups
5 squats
250 meter row, 100 meter ski, 10 calorie bike
5 Rkbs
5 push-ups
5 sit-ups
5 squats
Post your scores to the Whiteboard.
If you’re interested in the official “Murph Challenge” t-shirt from Forged here’s the LINK.
Memorial Day is 11 days away. Starting next Thursday (the main days will be next Friday and Saturday) we’ll be doing the hero workout, “Murph”: 1-mile run, 100 pull-ups, 200 push-ups, 300 squats, 1-mile run.
For those unfamiliar or inexperienced we offer 2 scaled versions of “Murph”: “Half Murph”, 800-meter run, 50 pull-ups, 100 push-ups, and 150 squats, 800-meter run OR “Quarter Murph”: 400-meter run, 25 pull-ups, 50 push-ups and 75 squats, 400-meter run. There is something for anyone. SIGN UP TO RESERVE YOUR TIME SPOT! We usually get participants from outside CrossFit Suffolk as well as the majority of our members.
