CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

12 minutes to establish a 1rm Front Squat

?then?

21?15?9 of:
Burpee Box Jumps 24?
C2B Pullups

The Latest Photo Tribute To Strong Women
There was a time when only one woman in the gym could make the entire rope climb.  Pulling your body weight 15 feet above the ground is no easy task.  There's the challenge of having the upper body strength and the skill to use your feet properly on the rope.  Then there is the fear element:  If you don't manage your fear of heights or falling this event becomes nearly impossible.  I'm proud to say that now we have a whole bunch of women who can climb the rope!

Kerri
\

Meagan

Alisa

Jen T.

Carly

Lisa–the Queen Rope Climber/Bench Presser/Deadlifter…and just about everything else we do!

Tara, left, deadlifted 175lbs. yesterday after 1 month of training!  Kerri, right, hit a new personal record of 200lbs. for her deadlift!

Warm Up   "The title says it all.

I wrote a blog post a while back titled The Perfect Warm-Up? 
It was nothing revolutionary, but it cemented my thoughts on what I
felt the purpose of a proper warm-up is, and then I offered a different
spin on it.

Well, in THIS article – which should be titled The FOR REAL Perfect Warm-Up
– Mike breaks everything down from what the warm-up should accomplish
for each segment of the body to providing videos of all of his favorite
drills.  This is a MUST read."—Tony Gentilcore, Stuff To Read While You're Pretending To Work