CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

Ryan Gerena became the Triton Fights MMA Welterweight Champion on Friday night in Westbury!  We’re honored to play a small part in his support staff by providing his strength and conditioning work.  Ryan completely dominated his previously undefeated opponent winning in just over a minute of the first round.

BROKE YOUR RIGHT ARM?  EXERCISE YOUR LEFT.  IT MAY HELP, REALLY.

HERE’S WHAT COMPETING IN THE CROSSFIT GAMES TEACHES YOU ABOUT REAL LIFE

Workout of the Day
3 rounds of:
1 minute of sumo deadlift high pulls
1 minute of sit-ups (sport: GHD Sit-ups)
1 minute of push presses
1 minute of sit-ups (sport: GHD Sit-ups)
Rest 1 minute

Men: 95 lb.
Women: 65 lb.

Post your scores to the Whiteboard.