20 Sep /0 Comments/MAIN, WOD CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE Andy THE PENDLAY ROW–HOW IT BENEFITS YOUR TRAINING THE BASICS OF LOSING STORED BODY FAT WORKOUT OF THE DAY Pendlay Row 5-5-5-5-5 (5 x 5) Use the heaviest weight you can for each set. Rest as needed between sets. Complete as many rounds as possible in 12 mins of: 10 Deadlifts, 60% 1RM 10 Toes-to-bars 10 Handstand Push-ups 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.