CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

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

3 REASONS YOU SHOULD DO THE BENT PRESS: THE KING OF LIFTS

IN 2015: MOVE BETTER THAN YOU EVER HAVE BEFORE

Workout of the Day
One round for time of:
30 toes to bar
30 barbell step-ups 45/35# (24/20/12″)
30 DB or KB snatch (24/16/12 kg), 15 each hand
30 barbell lunge step 45/35#
30 barbell Good Mornings 45/35#
30 push press 45/35#

Post your scores to the Whiteboard.

The Christmas Eve Workout Of The Day will be “The 12 Days Of Christmas”.  If you cannot make it on Christmas Eve, but would like to do this workout on Tuesday December 23rd please leave a comment  (or send me a text) as to what time you would prefer to do it.   We have some that are working on Christmas Eve, but would like to do this WOD.  We are making a list…and checking it twice…so let us know!–George

12 Days Of Christmas

1 Thruster 95/65#
2 Front Squats
3 Push Press
4 Hang Power Cleans
5 Deadlifts
6 Pullups
7 KB SDHP 53#/35#
8 KB Swings
9 Box Jumps 24/20?
10 Lunge Steps
11 V Ups
12 Burpees
When each set is completed, all previous sets are done as well (Like the song!). Example: 1 Thruster 2 Front Squats, 1 Thruster 3 Push Press, 2 Front Squats, 1 Thruster etc.