CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

Spartans at the gate!  Remember back when we’d jump over the fire at the end of the Spartan races?  HAY, what can I say?

DIFFERENT TYPES OF PHYSICAL ACTIVITY OFFER VARYING PROTECTION AGAINST HEART DISEASE  Static Activity, Such As Strength Training, Appears More Beneficial

THE CROSSFIT TOTAL

HOLIDAY SCHEDULE MODIFICATIONS:

November 22nd, Thursday, Thanksgiving Day:  2 sessions only, 9-10 AM & 10-11 AM.

November 23rd, Friday:  2 sessions only: 10-11 AM & 11 AM-12 PM.

Workout Of The Day

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Your score is the total weight lifted between all 3 lifts, like in a powerlifting meet.

NOTE: Master athletes over 45 years of age do not have to do the CrossFit Total.  You can find your 3-rep max in each lift or do tomorrow’s WOD (if you won’t be in on Thanksgiving Day)

Thanksgiving Day Workout

For time:

50 wall ball  20/14#

21 power cleans  135/95#

21 ring dips

15 snatches  135/95#

9 deadlifts  135/95#

9 handstand push-ups

50 double unders

50 sit-ups

Scale up or down as necessary!