CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

15 minutes Snatch technique work from the hang

10 minute AMRAP of:
15  Burpees
20 KB Push Press 24/16kg (10L/10R)

Master The Squat        “Every lifter with a shitty squat has a litany of excuses for why they suck so badly. I have no time for these people. If your squat sucks, offer your excuses to someone who cares – which is nobody.

And if you hate squatting, then don’t squat! No one is forcing you to powerlift. Do something else, anything, and preferably far away from me. Do you seriously think anyone cares about your trick knee or back issues? Every lifter has issues to contend with so go see a doctor or shut the f***  up.”-—Dave Tate for TNation.com

CrossFit Kettlebell Trainers Course, July13 & 14th 2013.  For more details and registration check here.  It is rare for one of the CrossFit Specialty Courses to be offered on Long Island.  It is rare for one of the top-tier kettlebell coaches in the world to present on Long Island.  Take advantage of the opportunity while you can!!