Tiffany is living proof that we work the “posterior chain” and not just the muscles that you see when you look in the mirror.



Ladies and gentlemen, it saddens me to inform that we were officially shut down by the town today. The Fire Marshal came around and personally informed me that because of the Governor’s Order, in an effort to force “social distancing” on businesses, we cannot stay open.

The Fire Marshal was a complete gentleman, by the way. He was not happy about having to be the bearer of bad news. I was hoping by limiting the attendance per session that we wouldn’t be included in the establishment closings. I was informed that the town was sending people to every business that holds an Assembly Permit and limiting the size of the “assembly” does not matter.

I asked what the penalty for me to stay open would be and he said I could be fined and I would lose my Assembly Permit. Losing my Assembly Permit is unacceptable as that would make it impossible to run a gym under our current brand and in the location we are in now.

The Fire Marshal could not tell me how long this would go on for because he did not know. I don’t believe anybody knows. So in the meantime, we will work on the Bodyweight Only and Limited Equipment programming for any of you who wanted it texted to you. Let me know if you’re interested. If you are let me know what equipment you have at home. I received about 15 requests between yesterday and this morning. I’ll keep the website updated with articles and my own messages, but no workout. I’ll leave today’s workout up for those of you with a jump rope, rings, and a pull-up bar.

We’ll get through this as we’ve gotten through other adversity. Not knowing how long a period of time we’ll have to wait makes it more difficult. Have patience.

Stay in touch. Let me know if there’s anything I can do to help.

Be well!


4 rounds for time of:

40 Double Unders

10 Chest-to-bar Pull-ups

10 Toes-to-bars

10 Ring Dips

19 Responses

  1. JaneM

    As we all know as part of corona containment gyms are required to close. We are asked to support local businesses during these times. George has offered to provide home workouts so that we can all continue to keep up with our fitness. Therefore, I am asking all Spartans to maintain their membership as long as financially possible to help Crossfit Suffolk.

    Be safe everyone and hope to see you soon.

  2. Cathy

    Janie, I am with you on this! We will get through this together. These are trying times in uncharted territories. We have to maintain unity. You can count on me!

  3. Trisha P

    I’m on board with that as well Janie! For many of us CrossFit Suffolk is our home away from home.. ❤️❤️❤️❤️

  4. Timl

    Michael and I have been way less than consistent lately but remain committed to continuing. We are currently working at home but are looking forward to getting back.

  5. Bethie

    Wendy and I are in – plus we are giving the Holtsville Ecology Center a shot. They have a workout area – it’s a mile run with intermittent equipment. Apparently there is a pull u bar, I saw monkey bar type things etc. It’s free so we figured why not.

    1. Bevin

      Double check, i saw it was closed the other day. If open I’ll meet you for a run and we’ll stay the six feet apart and just yell. Also, please tell Wendy I have the orange lifters for her.

  6. Bevin

    This isn’t a gym. It’s a second home. Thank you George for all you and Lisa do for all of us all of the time. Jane, your words are great and Eric and I are in. Everyone stay safe and healthy! I

  7. Jeanne

    George, you and Lise have supported me from day 1, thank you – same shall be done in return. Should I be able to help in any way shape or form, please ask. It will be interesting to find other ways to workout but nothing will compare to Crossfit Suffolk! Those who stick together will persevere together. Stay strong and healthy xox Jeanne

  8. George

    Thank you everyone! We really appreciate your support and kind words. I’ll have the home workouts coming out on a better schedule starting today and hopefully our unscheduled vacation from each other doesn’t last very long.

    Text or call me if you have questions or just need to talk. Don’t think that you are bothering me.

    Be well.

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