CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

SCHEDULE MODIFICATIONS FOR THIS WEEK:

New Year’s Eve (tomorrow): 6:30-7:30am, 9-10 am, 10-11 am  NO EVENING SESSIONS

New year’s Day: Closed

Friday: 8:30-9:30 am, 9:30-10:30, 10:30-11:30 am  NO EVENING SESSIONS

SATURDAY:  Spartan Kids, Adults: 10-11:30 am & 11:30-1 pm (For Competition Simulation Sessions!!)

4 SUPPLEMENTS THAT ARE GOOD FOR YOUR LIFE,  AS WELL AS YOUR LIFTING

RESET YOUR MOBILITY WITH THESE 3 ESSENTIAL MOVEMENT PATTERNS

Workout of the Day
Press
1X5@ 75% 1RM
1X3@ 85% 1RM
1X1@ 95% 1RM
Note: Use 90% of your 1 RM as your 1 rep max when figuring your percentages.  Make last set a max effort set.
“Fran”
21-15-9 reps, for time:
Thruster (95/65lbs)
Pull-ups

Note: Use 50% of your thruster 1-rep max.  In other words, a male who wants to use 95 lbs. for this workout should have a thruster 1 rep max of 195 lbs. or more.  A woman doing this as prescribed should have a 1 rep max of 130 lbs or more.

Post your scores to the Whiteboard.