CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

21
Jan

CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

 

 

*****DUE TO THE SNOW STORM ALL LATE AFTERNOON AND EVENING SESSIONS ARE CANCELED.

 

Workout of the Day
Back squat: 4X8 @75% 1 rep max
then
5 rounds for total time:
30 kettlebell swings 24/16 kg
15 wall ball 20/14#
7 power snatch 95/65#
Rest 1 minute after each round

Post your scores to the Whiteboard.

IF THE SNOW IS AS BAD AS WEATHER FORECASTS ARE WARNING WE MAY CLOSE EARLY IN THE EVENING.  WE WILL NOTE AN EARLY CLOSING ON THE WEBSITE.  TEXT ME IF YOU ARE UNSURE.

 

7 TRICKS TO TRANSITION TO A PALEO DIET

HELP….HELP:  One of our members is looking for a limo and driver for a day next month.  Another is looking for a transmission specialist/ or a good mechanic that can fix transmissions.  Post to comments or text George.  Thanks!

Mark it on your calendar…this Saturday and Sunday is the Garage Games Competition in Brentwood.  Four of our athletes are competing.  If you get a moment stop down and cheer them on!

 

 

 

 

 

 

 

8 Responses

  1. Dean Vios

    Hi George,
    I swear by Sunwave Auto in Holtsville. They sub out transmission work but I’ve been trusting these guys implicitly for about 10 years. It’s worth giving them a call to see who they recommend 289-6600
    My knee is just about ready for action again & I’m looking forward to seeing you guys real soon.
    -Dean

  2. Jason

    Guess today is a rest day. This people can’t drive when it’s nice out so guess what a little snow does? lol See you Wednesday! Unless of course you open then I will risk it 🙂

  3. Bethany

    I’m winding down my trip here in Cincinnati and wanted to share a few things:firstly, I cannot wait to be back to you guys…I never thought I’d miss the workouts as much as I do. I had the opportunity to workout at crossfit on the river in Cincinnati and it was an awesome experience. They welcomed me with open arms and I had a great workout. They also put me on the spot so I could introduce myself and give big props to spartan performance!! I also did a few travel WODs which were really great, thanks George for that info. Lastly I conquered the 20inch box jump today!! I know it seems trivial but this was a big hurdle for me so I just stared it down and voila! I did it!!! Cheered out loud for myself like a big nerd :). Anyhow, I hope you are all staying safe …see you when I get back. I can’t wait!!!!

  4. George Demetriou

    Dean-Thanks for the info. I appreciate it. Great to hear from you. We look forward to your return.

    Kelly C.–Thanks!

    Jason–No need to rest. Shovel for time.

    Bethany–Thanks for that!! Congratulations! Jumping on the 20″ box is a huge accomplishment when you are unable to do so in the initial stages of your training. You have more accomplishments in your future and they are all a big deal! I cheered for you when I read your comment!

    Annmarie–I have nothing to tell you. That is all.

  5. Kelly R

    George- enjoy your night off- get some sleep haha!
    Bethany- awesome! That box was my demise for a while- you should be proud! I feel your excitement! Yaaay! This is a big one!
    See you all tomorrow- snowed in w 4 kids and off to play Disney infinity 🙂

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