CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

 Meet Lucy…our newest rope climbing instructor!

The 2015 NorthEast Masters Throwdown at Shoreline CrossFit in Branford, Connecticut on February 7th has opened its registration.  ClickHERE to register or learn more.  As of this posting the workouts have not come out yet.  You must be 40 years old or older to participate.  We have competed at this competition for the last 2 years.  It’s a good time and the competition is …well……competitive!  If you are 40 or over we encourage you to participate in this event.  What questions do you have?

IMPROVE RECOVERY: LEGS UP THE WALL

HOW TO DEVELOP POWER OUT OF THE HOLE

CHRISTMAS SCHEDULE:

Christmas Eve (Wednesday): 3 sessions only: 6:30-7:30 am, 9-10 am, 10-11 am

Christmas Day: Closed

The Day After Christmas (Friday): 10-11 am & 11 am- 12 pm, NO EVENING SESSIONS

Saturday: Regular schedule

Workout of the Day
Back Squat
1X5@65% 1RM
1X5@75% 1RM
1X5@85% 1RM

[Note: Use 90% of your 1RM AS your 1 rep max when figuring out percentages.  Do as many reps as possible on the last set.]

3 rounds for time of:
10 Power Clean 135/95#
10 Ring Dips

Post your scores to the Whiteboard.