CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE
BE ADVISED, THE 9:30 & 11:15 AM SESSIONS ARE CANCELED TODAY. SORRY FOR THE INCONVENIENCE.
Jay and Mike K.
DO THIS BEFORE SQUATS AND DEADLIFTS
THIS MAKES MEN MORE ATTRACTIVE
THE 9:30 & 11:15 AM SESSIONS ARE CANCELED TODAY.
Workout of the Day
Deadlift
Find your 1 rep max.
NOTE: 40-year old and older athletes find your 5-rep max NOT your 1-rep max
4 rounds for time of:
400 meter run
7 hang power clean 115/75
7 ring dips (sport: 3 muscle-ups)
2 X 10: AbWheel Roll-outs
Post your scores to the Whiteboard.
If you’re interested in the official “Murph Challenge” t-shirt from Forged here’s the LINK.
Starting Thursday (the main days will be 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.
Caption this. Monday?
After six months of intense training in the FDNY, Mikey Kals still tring to beat my Annie time. Here he is pointing to the man!
When George asks who’s the one who scaled the wod after the workout, you gotta make sure you point him out
BRAVO!!!! That was the TRIFECTA! Good job Joe, for instigating the impromptu “Caption This” and outstanding comments by both Jay and Mike K. !
I’m so proud.