15 minutes to work up to a Heavy (but technically sound) Power Clean & Push Jerk.


For total time:

25 Burpees

3 rounds of:
15 Ring Dips
50 Double-Unders

25 Burpees


That is one powerful fan!IMG_2417


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


Saturday Seminar Series #1:  What Is Your Overhead Squat Telling You?

Presented by Dr. Jon Belmonte,  Max Effort Physical Therapy

The Overhead Squat (OHS) is the most diverse functional movement performed by Crossfit athletes.  The completion of the OHS requires a special balance of; joint mobility, flexibility, strength, and coordination.  Dysfunction in any one of these areas can affect an athletes ability to complete a correct OHS.  This seminar is intended to educate Crossfit athletes and coaches on problems associated with Overhead Squatting.
Seminar Highlights:
* Basic Anatomy
* Posture evaluation
* Overhead Squat Assessment
* Common movement impairments and causes
* Accessory stretching and exercises for movement correction
* Q&A
Location: Crossfit Suffolk Gym
Cost: $20 per person

Attendance will be limited, Please see George or Jon B to sign up.  Cost of attendance required when signing up to secure your spot.



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)

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