CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE
15 minutes to work up to a Heavy (but technically sound) Power Clean & Push Jerk.
-then-
For total time:
25 Burpees
3 rounds of:
15 Ring Dips
50 Double-Unders
25 Burpees
8 New Exercises For A Thicker, Stronger Back “When it comes to squatting and deadlifting strength, the thoracic extensors play an even greater role in stabilizing the spine than the abdominals. And while many lifters perform accessory movements for the quadriceps, hamstrings, gluteals, and abs, most lifters don’t do any accessory work for the erector spinae. That’s a mistake.“–Bret Contreras for TNation.com
Saturday Seminar Series #1: What Is Your Overhead Squat Telling You?
Presented by Dr. Jon Belmonte, Max Effort Physical Therapy
Attendance will be limited, Please see George or Jon B to sign up. Cost of attendance required when signing up to secure your spot.
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INTERESTED IN COMPETING???????
As the popularity of CrossFit continues to grow we see more and more competitions coming into existence. For those interested in competing check out the local competitions taking place this month and during the Fall season:
No Baby Leave The Socks On Throwdown LADIES ONLY competition! August 17th at New London CrossFit (CT) and CrossFit Orange NY in Goshen, NY.
The 5TH Avenue Ninja Classic August 18th in NYC
Fall Brawl September 7th & 8th at CrossFit Long Island City (Queens)
Flex On The Beach September 15th on the beach and boardwalk at Long Beach (male and female team competition)
Dynamix Duo October 20th at CrossFit Dynamix (Astoria, Queens)