11
Dec
CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE
FORMER NAVY SEAL, JAKE ZWEIG ON DOMINATING LIFE, PURSUING EXCELLENCE AND BEING RELENTLESS
Workout of the Day
Back Squat
1X20 @ 60% 5-rep max + 35 lbs.
Note: Make every effort to make this set of squats go unbroken.
4 rounds of:
7 front squats w/60% 1-rep max
5 toes to bar
1 rope climb
Scaled: Lighter front squats, knee ups, 10 pull-ups (or ring rows)
Competitors: Make front squats SQUAT CLEANS, do 10 reps of toes to bar and do 1 legless rope climb or 2 regular rope climbs
Post your scores to the Whiteboard.
George, careful about looking for clothing to conceal your weapon, that’s how Bruce Jenner started.
….Whiteboard notes 12/10/15
In regards to Georges whiteboard notes from yesterday …..#1 John H did not follow protocol
#2 corset being ordered as we speak very excited
#3 Lisa is a bad ass chick!
#4 George u crack me up!
Duly noted John.
Amie–If you’re getting the Petite Shadow I’m going to very jealous.