Today is Jon’s last day with CrossFit Suffolk as a regular member. Jon is pursuing his dream of a law enforcement career and is headed down to North Carolina. We knew this day was coming but it got here so fast. Jon’s departure is bittersweet for Lisa and me. We’re happy for Jon but sad that he won’t be a regular in the gym anymore. We met and were training Jon when he was 12 years old, and Jon’s father and I worked together. So today we say farewell Jon, good fortune and stay safe! We are grateful that you were a part of our community and we will always consider you one of our own!

WHICH BARBELL SQUAT VARIATION IS OPTIMAL FOR YOU? One of the better squat articles we’ve read!


A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

3 of the best competitive CrossFit athletes of all time completed today’s WOD in the following time: Mikko Salo 19:19. Chris Spealler 20:56. Graham Holmberg 24:37. For your information and consideration.

This is the scene from the movie Zero Dark Thirty that depicts the assassination of the CIA officers who are honored in the CrossFit Workout of The Day, “The Seven”. Warning: It’s highly disturbing.


7 rounds for time of:

7 Handstand Push-ups

7 Thrusters, 135/95 lbs

7 Knees-to-elbows

7 Deadlifts, 245/165 lbs

7 Burpees

7 Kettlebell Swings, 2/1.5 pood (70/53 lbs. or 32/24 kg)

7 Pull-ups

4 Responses

  1. Jeanne

    Jon, I’m going to miss you to the moon-n-back! Wishing you much luck and an abundance of happiness on this journey you’ve worked so hard for. Keep it up, always look ahead and smile ?. xox Jeanne

  2. Jon Dad

    George,Lisa ,Thank you for helping Jon reach all his goals this past year. We all look forward and are excited to see the new set of goals & hurdles that Jon will over come in the years that follow.

    We love you son
    Love mom&dad.

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