For time:

7 Bear Complex @ 135/95#
30 Double-Unders
5 Bear Complex @ 155/105#
30 Double-Unders
3 Bear Complex @ 185/120#
30 Double-Unders

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?!?!

Rich L.

Always train and never stop!




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

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.

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