CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

Congratulations to Brad and Alisa!  They came in 2nd Place in the Bronze Division on Saturday at the Beat The Bracket: Brooklyn competition!

The first article below is about Katy Bowman and her family.  Katy is a Biomechanist.  She is all about proper movement, proper alignment and correcting movement and she has a great blog so she can bring her message to the masses.  The second article below is by Katy and is from her website: Nutritious Movement

THIS FAMILY TRADED MATTRESSES FOR MONKEY BARS

RUA RIB THRUSTER?

Workout of the Day
“Fight Gone Bad”
Three rounds of:
Wallball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push press, 75 pounds (Reps)
Row (Calories)

*In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Optional:
Weighted Pull-ups or Pull-up practice

Post your scores to the Whiteboard.