17 Sep /0 Comments/MAIN, WOD CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE Kenia HOW TO GET YOUR VERY FIRST PULL-UP THE BEST TOOL FOR OVERALL HEALTH WORKOUT OF THE DAY 6 minute EMOM: 4 Deadlifts, 70% 1RM Every 1 min for 6 mins. “Nancy” 5 rounds for time of: Run, 400 meters 15 Overhead Squats, 95/65 lbs There is a Spartan Race on Long Island in November. THE LONG ISLAND SPRINT will be held on November 23rd. Click HERE for more details. THE 2020 CROSSFIT OPEN STARTS IN 2019. The Open starts on October 10, 2019. You can learn everything you need to know about The Open by clicking HERE.