CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

SCHEDULE MODIFICATIONS FOR THIS WEEK:

TODAY: 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!!)

REGARDING SATURDAY’S SESSIONS:  We’ll be doing the workouts from a competition taking place on January 17th.  We will be simulating competition rules, judging and environment to help prepare those competing.  THESE SESSIONS ARE OPEN TO ALL OF OUR MEMBERS, not just those competing.  In fact, we need non-competing members to not only participate in the workouts, but judge and act like a “live event audience”.  We did this for the last competition and it was hugely successful and fun! 

5 STUDIES TO FIRE UP YOUR DIET

WHAT IS HEALTHY EATING?  TURNING THE FOOD PYRAMID UPSIDE DOWN

Workout of the Day
For time:
20 Deadlifts – 225/145; (Competition participants: 275/175)
75 single unders (together)
20 Kettlebell swings 24/16kg; (Competition: 32/24kg)
75 singles (together)
20 Front Squats – 115/75
75 singles (together)
20 Burpees
75 singles (together)
20 Toes to bar/knee-ups
75 singles (together)
20 Box Jumps 24/20″
75 singles
20 Squat Cleans 115/75
75 singles
-teams of 2, one bar per team, one person works at a time, but everybody does all reps, and both partners do singles together

Post your scores to the Whiteboard.