CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

12 minutes to work to a heavy single Hi-Hang Clean & Push Jerk.

*DO NOT work to a maximal attempt. Focus on speed under, and perfect attempts. NO MISSES.

–Conditioning–

3 rounds:

30 Wall-balls 20/14#
7   Pull-ups

For time.

The Rx Factor: 3 Reasons Why You Must Scale Your WODS       “It seems for many that having “Rx” written next to their name on the whiteboard is more important than skill, form, ability, or having the proper foundation of movement and strength. The cold, hard truth, though, is that having the Rx by your name should never be your number one goal in any given WOD.”—Amber Larsen for Breaking Muscle

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BE ADVISED:  The Shoulder seminar has been moved to October 5th!  Please make a note of it so you can reserve that Saturday afternoon, from 1:30-3pm, to attend this shoulder-improving workshop!

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Fall For Fun gym party is only 2 days away!  If you have not done so please notify me that you”ll be attending.  You can do so by commenting below, telling me face to face, calling, texting or emailing.  Thanks!