CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

4 SIMPLE EXERCISES TO GET YOUR GLUTES FIRED UP

FAT LOSS & HIGH PROTEIN BREAKFAST

****************************************************************************************************************************

Let us know if you’ll be attending the Party on January 31st (At the gym from 8-12)! 

******************************************************************************************************************************

The Northeast Masters Throwdown is only 2 weeks and 1 day away.  You know what that means?  TOMORROW we’ll be doing the competition simulation.  We’ll do all 4 of the workouts.  Workouts can be found by clicking HERE.  TOMORROW, January 24th, the sessions will be modified: 10-11:30am and 11:30-1pm.  Please let us know which one you’ll be attending so we can plan accordingly.  HEY 6:30 AM people I know it’s a Saturday, but you may want to come out for this.  It’s going to be fun!   And just so you know, the total “working time” of all 4 workouts will be about 15 minutes.  Yes, that’s 15 minutes “working time” for the whole enchilada!  It does not mean it’s going to be easy.

THERE ARE STILL SOME OPENINGS FOR THE 11:30-1:00 SESSION!

The weather professionals say light snow from 2am-6am, Saturday morning, heavy snow from 6am-7am, then rain until 4pm.  PLAN ACCORDINGLY.

******************************************************************************************************************************

Workout of the Day
Weighted Pull-up
Find your 1 rep max.
[Note: Use the belt or place a dumbbell between your legs.  Those without a pull-up will practice hanging from the bar and inverted rows with the rings]
10 minute AMRAP:
5 toes to bar
10/6 hand release push-ups (men-10, women-6)
10 box jumps 24/20″

Post your scores to the Whiteboard.