CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

A NEW PERSPECTIVE ON DEALING WITH PERFORMANCE ANXIETY

THREE VALUABLE PROTEIN INTAKE RULES FOR FIT WOMEN

WORKOUT OF THE DAY

Back Squat:

1×5 at 60% 1RM

Back Squat 1×5 at 70% 1RM

Back Squat 1xME at 80% 1RM

Use 90% of your 1-rep max as your 1-rep max to get your percentages

Complete as many rounds as possible in 12 mins of:

20 Double Unders

10 Sit Up With Med Ball Wall Touches, 20/14 lbs

20 Russian Kettlebell Swings 24/16 kg (53/35 lb.)

We’ve been nominated for Bethpage Federal Credit Union’s Best of Long Island in the CrossFit category! We need your help to vote for us to make us the “BEST”. Voting is open from now until December 15. Click https://bestof.longislandpress.com/voting/#/gallery/?group=330484, scroll down to the CrossFit category and click on CROSSFIT SUFFOLK to vote for us!! ** You can vote once per day on as many devices as you want** Thank you for your support!!