CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

3
Jul

CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

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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.

13 Responses

  1. Kelly R

    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!

  2. George Demetriou

    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!

  3. George Demetriou

    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!

  4. JaneM

    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!!!!!

  5. George

    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?

  6. George

    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!

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