Matt M. resting during Clean and Jerk ladder at 631 Throwdown on Saturday! (Photo courtesy of Beetle and Stiller Photography)

Matt M at 631 throwdown


As most of you know Pat C. went to the Arnold Classic, one of the biggest, if not the biggest fitness venues in the world, to compete at the Pan American Championship for Kettlebell Sport.  Pat didn’t win this time, but he’s always a winner to us.  Pat put’s the hard work in every day and has the guts and determination to travel alone to other cities and get up on the stage to compete.  Pat’s discovery of kettlebell sport happened last July.  He’s competed three times in three different states in the last 6 months!  Now Pat has a kettlebell sport coach.  This is only the beginning of Pat’s journey and we see nothing but great things for him ahead!

pat carroll w 2 chicks

Pat didn’t win this competition, but the experience was good!



You don’t get stronger or fitter or leaner because of a single workout. You get stronger or fitter or leaner because of the cumulative effect of many, many workouts done on a consistent basis.”—Mark Sisson, Mark’s Daily Apple


10 REASONS WHY YOU AREN’T MAKING PROGRESS IN YOUR TRAINING     “Disregard the individuals that are going to the gym to “maintain”, that is just an excuse to not work hard.”–Brandon Morrison, Lift Big Eat Big


REMINDER**  Please remember to enter your score if you’re competing in the CrossFit Games Open.  Scores must be entered by 8pm Eastern Time TONIGHT!!!!!


Workout of the Day
12 minutes to establish a 1RM Snatch Balance.

5 rounds of:

5 Hang Cleans (full) 135/95#
7 Box Jumps/step-ups 24/20?
9 Burpees

Rest 1 minute between rounds

Post your scores to the Whiteboard.

7 Responses

  1. Katy

    I’m so proud of everyone who has competed over this past weekend. Even though I have no ownership to anyone’s personal accomplishments I am proud to be associated w people who continually strive to improve themselves! It’s an inspiration to be surrounded by driven, motivated people! Congrats to everyone!!

  2. Vinny

    Thank you to everyone who supported the competing athletes of the Throwdown this past weekend. Whether you cheered for us on Saturday, or provided tip and words of encouragement throughout our training, every little bit of support fueled us.
    The Throwdown was my first competition, and there is no other community that I would have wanted to represent other than Crossfit Suffolk Spartan Performance. A special thank you to George, Lisa, Melissa and the entire staff for not just pushing me, but for inspiring me. I look forward to competing again in the future.

  3. Bethany

    That is an awesome picture of Matt…Patrick I see u every day I’m there and you are an absolute beast!! Great job to everyone 🙂

  4. Jane

    Although Pat didn’t win I have to say (in my best Charlie Sheen voice) in that picture it looks like he is “winning.”

  5. Michele Swerdlow

    There are some great photos here and on Facebook of everyone at the Throwdown working so hard. I know in the past few weeks every evening when I come into the gym everyone seems to be in top form perfecting their skill. Good job everybody. Good work Pat, looks like you had a fun time!

Leave a Reply