CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE
7 Bear Complex @ 135/95#
5 Bear Complex @ 155/105#
3 Bear Complex @ 185/120#
Notes: 1 “Bear Complex” is: 1 Clean, 1 Front Squat, 1 Push Press or Jerk, 1 Back Squat, 1 (Behind the Neck) Push Press or Jerk. There are many variations of the Bear Complex, but we will use the one listed above. You may combine the Clean and FS into a “Squat Clean”, or you may PC then FS. A full standing position must be achieved before the PP or PJ begins (Thrusters are not allowed). Once the bar is overhead, it must be lowered to the back then the BS should be performed. After the BS a full standing position must be achieved before the Behind the Neck PP or PJ begins (again, no Thrusters). When the BB returns to the front rack 1 Bear Complex is complete.
In the news……Congratulations to Ryan “The Girl” and Jeff on their wedding!
If you were told that this arm….
….belongs to a 69 year-old man would you believe it?!?!
Butt-ology 101: How To Enhance Your Gluteal Muscles
IT’S FIVE DAYS AWAY!!!!!!!!!!!!!!!!
Be advised…there are only 7 spots left! Please let Jon or George know as soon as possible that you will be attending!
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.