3
Jul
CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE
BE ADVISED: There will be one dynamic, action-packed session on Saturday, the day we celebrate our Independence. Session time is 10 am-11 am only. Please notify us as soon as possible if you plan on attending. There is is sign-up in the gym. You can text me as well.
THERE WILL BE NO SESSIONS ON SUNDAY, JULY 5TH.
KETTLEBELLS FOR STRENGTH GAINS AND FAT LOSS
Workout of the Day
7 minute EMOM:
Hang Power Snatch
8 minute AMRAP:
4 pull-ups
8 kettlebell snatches 4 each arm, 24/16kg
12 split jumps
Post your scores to the Whiteboard.
Good morning 🙂 great article George. Kettlebells are fun!
George just so you know, I have access to lights, strobes and a small fog machine… Just saying.
George why can’t do this on your birthday? Or on Lauren’s? Or both together!
And who’s that guy in the red!? Looking good!
Bevin–Thank you!
Ben–Outstanding!
Kelly–NEGATIVE! Nice try though.
Richie has done some serious work and made dramatic changes. Of course, he looks even better since he’s wearing a CrossFit Suffolk/Spartan Performance T-shirt!
SNEAK PREVIEW OF TOMORROW’S WOD:
Teams of 4 Men/Women will perform the following for time:
100 Ground to Overhead 95/65#
200 meter run
200 Burpee Box Jumps (20″ box for everyone)
200 meter run
200 Wall Ball 20/14#
One team member will do the exercises at a time. Entire team will run together.
We have 31 attending as of this writing. It’s going to be dynamic and action-packed. YEAH SPARTANS!
I will have to respectfully decline to be part of any team tomorrow given that I cannot do most of the required movements. I will be there cheering everyone on though. I will throw in a few Kelly Walks with the 65# pack. YEAH SPARTANS!!!!!
Sorry to hear Janie! Glad you’ll be there though!
Here’s some additional rules:
4 person teams only.
Teams will consist of 2 guys and 2 gals.
Modifications will be allowed for the injured. Scaling is allowed.
There will be no deviating from MY game plan. Violators will be asked to leave.
What questions do you have?
George 200m run is the first mark right? 😉 😉 😉 lol
Exciting!!
Why can’t Ben bring his set up for this? Ha!
Ok just kidding!
Bevin–Don’t worry. We’re assigning a guide to run with you.
Kelly–I’m all for Ben’s set up for this workout but he won’t be around. HA!
Can that guide also do my burpee box jumps please? Thanks 😉
George seems like you could use one more, let me know I’ll check back in am
John–If you can be here then come on down!