CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE
BEACH WORKOUT ON SUNDAY
There will be a day of working out on the beach, hanging out and waves-permitting: surfing! This Sunday any interested Spartans will meet at the gym and then head over to Robert Moses Beach for a swim/run workout then socializing and surfing! We’re taking names for a list of participants. Let us know as soon as possible. The exact meet time at the gym will be determined, but it will be early.
Please let us know if you’ll be attending the 10 am session at the gym this Sunday!
HOW TO EAT FOR ALL- DAY ENERGY AND ATHLETIC PERFORMANCE
Workout of the Day
Deadlift
1X5@ 65% 1-rep max
1X5@ 75% 1-rep max
1X AMRAP @ 85% 1-rep max
NOTE: Use 90% of your 1-rep max as your 1-rep max.
4 rounds for time of:
7 hang power snatches 95/65#
20 wall ball 20/14#
Post your scores to the Whiteboard.
https://youtu.be/k8RcDb_wZfQ
Let’s not do this today after Deadlifting please. HA!
Richie–I never want anyone to get hurt or do something beyond the realm of of good common sense, but if you ever passed out and fell face first into a dumbbell rack I would find that most entertaining! I would hope to have it on video. The video would have my voice dubbed in, saying, “HA!”, over and over again, as your face smashes into a dumbbell or two.