10 minutes of front squat practice


15 front squats @ 70% 1RM

400 meter run

10 front squats @ 70% 1RM

400 meter run

5 front squats @70% 1RM

400 meter run





What's Floating Around In Your Blood       "The bottom line is that understanding this information helps make
nutrition make more sense, and in these days of conflicting data and
experts arguing over the minutia, anything that makes sense sounds
good to me
."—Tim Henriques for TNation.com



It is hooded sweatshirt and T-SHIRT time again!

Please check out the following links and follow the
instruction to order what you'd like.  Choose wisely…there are 4 items
to choose from:

Hooded sweatshirt with red logo

Hooded sweatshirt with white logo

Red t-shirt with black logo (men)

Red t-shirt with black logo (women)

You've seen the hooded sweatshirts around the gym.  They are
outstanding in every way.  They do run a bit large so keep that in

Wearing our apparel increases strength by 27%, speed by 18%
and attractiveness by 97%.  Be the first kid on your block to
represent.  Don't deny yourself the opportunity to be more awesome!

You can click on the above links, see the items and place your order.  Payment will be collected at CrossFit Suffolk.  Order now, you have until Friday, May 3rd,
to get your payment in.  All items are pre-order.  No items will be
ordered without proper sign-up using the above links and payment made to
Spartan Performance at the gym.  The Hooded Performance
Sweatshirts are $50.00 and the T-shirts are $25.00.  If you have any
questions please see me.—-

SP t-shirt
SP sweatshirt-back

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