CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

27
Nov

CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

Richie

THE HOLLOW BODY: THE MOST IMPORTANT SKILL TO MASTER

BREATHE TO PERFORM: IMPROVE YOUR BREATHING TO UNLOCK HIDDEN ATHLETIC POTENTIAL

HOLIDAY SCHEDULE MODIFICATION: THANKSGIVING DAY: 9-10 & 10-11 AM ONLY  BLACK FRIDAY: 9-10 & 10-11 AM ONLY

WORKOUT OF THE DAY

Record your best Deadlift 1 rep max lift.

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5 rounds for time of:

7 Front Squats, 155/105 lbs

9 Hand Release Push-ups

14 Dumbbell Snatches, 45/30 lbs

Rest 1 min

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INQUIRING MINDS WANT TO KNOW WHAT THE WOD IS ON THANKSGIVING DAY:

THANKSGIVING WITH THE GIRLS

In today’s WOD we will have a typical holiday and visit a few family and friends houses to help them celebrate their unique traditions.

For time…

Angie’s House: 20 Pull-ups 20 Push-ups 20 AbMat Sit-ups 20 Air Squats

Helen’s House: 400 m Run 21 Kettlebell Swings, 53/35 lbs 12 Pull-ups

Fran’s House: 15 Thrusters, 95/65 lbs

Nancy’s House: Run, 400 m 15 Overhead Squats, 95/65 lbs

Grace and Isabel’s House: 20 Ground-to-Overheads, 95/65 lbs

Kelly’s House: Run, 400 m 30 Box Jumps, 24/20 in 30 Wall Balls, 20/14 lbs


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!!


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