CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

REMINDER: The 2015 After-The Holidays Party is Saturday from 8-12.  Bring food or beverage or both.  Bring your party face and your party attitude!  Wear regular clothes…there’s no working out at this party.  Meet the people you see in the pictures that grace this website, but you have never spoken to.  Tell “war” stories about your training.  Don’t talk about CrossFit at all.  It’s all up to you.  Please let us know if you’ll be in attendance.

HOW TO IMPROVE YOUR CROSSFIT ROWING & DESTROY WODS-EPISODE 1

TOP 5 ASSISTANCE EXERCISES FOR THE CLEAN

Workout of the Day
1 round for time of:
1000 meter row
50 dumbbell snatches 40/30#

Post your scores to the Whiteboard.