Workout of the Day
Push Jerk
Find your 1 rep max.

15 minute AMRAP:
20 kettlebell swings 24/16kg
10 box jumps 24/20″

Post your scores to the Whiteboard.    



Now that 30 of you know how to comment please use the comment section to label this photo.  Prizes will be awarded! IMG_1472

23 Responses

  1. Jen D

    Good morning! I don’t have a clever comment about the picture but I did like the gymnastics article! It made me A) want to put my kids in gymnastics, lol and B) work on those an exercises, bc right now I’m gonna say my coordination isn’t so great!

  2. Maria C

    It drives me crazy when families send the boy child to karate and the girl to gymnastics. This article sums it up well. Send them all to gymnastics so they can learn how to use this amazing machine, our body.

  3. Vinny

    Matt, the sun clearly has not been out for me, I am pale, yikes! Sorry everyone for showing you my pasty skin!

    Crossfit creates bodies, and brotherhoods…We WOD together, its a big deal.

    ***As you may or may not know, I am leaving to take my talents to South Beach. No I am not replacing Lebron James for the Miami Heat, but I will be attending Law school at the University of Miami. So this calls for a celebration/gathering/whatever you wanna call it.
    *Who: Vinny and any Crossfit Suffolk members
    *What: Have a drink and hang out before I leave for Law School
    *When: Friday 7/18/14 @ 9 p.m.
    Where: Probably Off Key Tikki Bar or Dublin Deck. Either way, we will be in Patchogue. (If anyone has a comment about either place, please post here or let me know that way I can finalize a decision)
    Why: Why not?

    Thank you to all the members I have had the pleasure to WOD with and who have pushed me every time I stepped into our Box. I will miss you all so very much. Thank you for the friendships and memories created, it will be difficult to not see your faces, cheer you all on during an AMRAP, or watch you set a PR. You won’t hear it, but I will be cheering you all on from afar. A special thank you to the Demetriou Family and the entire staff for training and inspiring me over the last year. Crossfit Suffolk has been one of the best experiences of my young life and I cannot imagine my life without this community. I hope to see as many of you before I leave, and in the very near future.

  4. Richie G

    Vinny, It has been a pleasure to get to know you. Your one of the nicest and most positive people I have met @ the gym. You will be missed. It’s your party brother, let me know when and where and I will make sure to come see you off.

  5. Katy

    Crossfit Suffolk; no shirt no shoes? You still get service! I I I I work out OWW!!

    Vinny: congrats on law school!! You’ll be missed! Let me know the finalized plans! 🙂

  6. Lauren

    Vinny, took the saying “milk does a body good” to a whole other level.

    Best of luck to you in Miami, Vinny! Make sure you wear lots of sunblock.

  7. George


    Thanks for the kind words! We’re going to miss you around here! Good luck at Law School! If you work as hard there as you do n the gym you’ll do great!

  8. Kelly R

    You need my fake tanning spray for sure! But you look awesome!
    I am going to miss seeing you almost everyday in the gym for the last year! Your an awesome guy to stand next to in a WOD Bc your fast so I have to try & keep up & your so encouraging! You always have something positive to say and always cheering for the guy or girl next to you!
    All the best on your next journey!
    Hope to meet up w you guys Friday!!! :)))

  9. bevin

    Vinny, best of luck. But you really don’t need it, you are going to do great! You are a Spartan! Plus a New Yorker. So you will definitely kick ass!

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