CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE
The Inaugural Beach Workout!
THE CROSSFIT SUFFOLK SUMMER PARTY 2015 IS ONLY 5 DAYS AWAY!! Cindy and Abby were kind enough to host the party at their house in beautiful Bay Shore. There’s a swimming pool and hot tub so bring the appropriate swim wear. The party is Saturday August 8th 2015 at 5 pm until late. There is a sign-up sheet on the middle shower door. If you plan on attending get your name on the sign-up sheet.
“FLAT TUMMY TIPS” BY PAUL NOBLES
Workout of the Day
Front Squat
1X3@ 70% 1-rep max
1X3@ 80% 1-rep max
1X AMRAP @ 90% 1-rep max
Note: Use 90% of your 1-rep max as your “1-rep max” when figuring your percentages.
“Fran”
21-15-9 reps, for time:
Thruster (95/65 lbs)
Pull-ups
Post your scores to the Whiteboard.
I can’t believe no one is commenting on this!
Great picture of some great people!!
I was hoping everyone that did it would give us some highlights of the day.
I have a comment. The photo is nice, that’s why I used it for today’s blog, but who the effing eff is that red head? Why is he in the shot? Where did he come from? How do we know he can be trusted? What if he’s trying to infiltrate our gym for nefarious purposes? Did anyone screen that young man?
I can’t believe nobody else asked these important questions.
Watch…somebody will say he’s the friend of someone’s brother that we all know. That line is so old, but infiltrating red-heads have been getting away with it for years. Mark my words!
Look again….here’s how you know he can’t be trusted…everyone in the photo is displaying brotherly/sisterly love by putting an arm around someone else. Not the red-head though. He refused to bond with this group of outstanding people. The red-head might even be from another galaxy. I was told he was reading, “How To Serve Man” when he wasn’t frolicking in the water.
“How To Serve Man” is a cook book.