CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

    15 of our athletes did “Murph” yesterday!  Best time for not using a weighted vest was Jon B., 35:11.  Best time with a 20lb. vest was John M., 47:30.  Only one woman, so far, did “Murph” as prescribed (no weighted vest).  Nicole finished “Murph” in 54:21!

Mike K.

Jon F. was thoughtful enough to post this to the comments yesterday: “If anyone needs anything from Reebok online, I found this promo code.  Promo Code: MDW14  $15 Off $75, $35 Off $125″

WEIGHTLIFTING FOR SPORTS PERFORMANCE

“Sport athletes have to be very selective on how they spend their energy outside of their respective sport.  Choosing modalities that give them the biggest bang for their buck will go a long way in managing fatigue.“—Colin Burns, Juggernaut Strength Training

Workout of the Day
Clean
Find your 1 rep max.

1 round for time of:
20 wall ball 20/14#
20 toes to bar
20 lunge steps
20 overhead squats 25/15#
20 V-Ups
400 meter run

Post your scores to the Whiteboard.