Back Squat: 1×5@60%, 1×3@70%, 1×2@80%, 1×2@90%, 1×1@95%, 1×1@102.5% – rest as needed
between sets

15 Min AMRAP of:
15 Hang Squat Clean to Thrusters 95/65
30 Double?Unders



Pat C. and Jon B.IMG_1569



The 7 Fitness Myths (i.e. Total B.S.) You Need To Know       “The fitness industry is full of more lies, myths, and total B.S. than nearly any industry on the planet. Some of these myths are slowly going away, thanks to bastions of reason like Breaking Muscle. But, in most magazines, on the daily talk shows, and even on a lot of the most popular fitness TV shows the information you are hearing is wrong.

I’m not going to go so far as to say people are lying to you. It’s just often times the received wisdom, the stuff we’ve been taught and have picked up along the way, was wrong to begin with. And, since we never thought to question it and no one ever told us different, this misinformation has become part of the collective.”Nick Horton for Breaking Muscle



July 13th – 14th
CrossFit Kettlebell Trainer Course

CrossFit Suffolk
Holbrook, NY


CrossFit Kettlebell Trainers Course

Developed by Jeff Martone, owner of Tactical Athlete Training Systems. Jeff was one of the first certified senior kettlebell instructors in the United States. Jeff has achieved the rank of CMS (Candidate Master of Sports) in Kettlebell Sport, and is the North American record holder in the Long Cycle event. He is best known as the creator of”Hand-to-Hand” Kettlebell Juggling, SHOT training, and the T.A.P.S. pull-up system. He is also the author of seven training DVDs and best selling book Kettlebell Rx. He was the first to implement kettlebell training in a federal law enforcement agency and has offered instructor-level certifications since 2004. He has over 20 years of experience as a defensive tactics, firearms, and special response-team instructor.

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