15 minutes to establish a 1rm snatch


Run 800m


3 rounds:
25 Pull-ups
8 Power snatches 135/85#

For time.




 The Overhead Squat Is A Punk: Advice From Experts On How To Make It Better      “I assembled some highly regarded coaches from around the country and posed this question: “My overhead squat sucks. How can I fix it?” Here’s what they each had to say:“—Patric McCarty for Breaking Muscle


This Saturday non-crossfitting Team Challenge members will be here to participate in a workout to raise money for the Crohn’s and Colitis Foundation Of America.  The fundraiser workout will be held after regular Saturday sessions.  Anyone can participate in the fundraiser workout.  There is a $20.00 donation fee.

CROSSFIT SUFFOLK FOR LONG ISLAND TEAM CHALLENGE FUND RAISING EVENT will be taking place on September 21st from 1:30-3:30pm!  The Team Challenge is the Crohn’s and Colitis Foundation of America’s endurance training and fundraising program. Crohn’s Disease is an abnormal immune
response that may result in damaging inflammation of the digestive tract.  Digestive diseases affect nearly 1 in every 200 Americans!

One of our members is a part of Team Challenge and suffers from Colitis so we’ll be helping raise money for Team Challenge by hosting a special CrossFit Workout.  A donation of $20.00 is requested.  All proceeds go to the Crohn’s and Colitis Foundation of America.

Members of the The Long Island Team Challenge will be at CrossFit Suffolk to participate in the below workout!

The Workouts:

Rx’d:  4 rounds for time of: 20 double unders

                                          20 push-ups

                                          20 air squats

                                           20 burpees


Scaled: 4 rounds for time of:  60 single unders

                                               10 push-ups

                                               10 air squats

                                              5 burpees



Saturday Seminar Series #2:  Cranky Shoulders? 

Presented by:  Jonathan Belmonte DPT of Max Effort Physical Therapy 

DateSaturday OCTOBER 5TH at 1:30-3:00 PM 

Location:        Crossfit Suffolk Gym

                         5006 Veterans Highway

                         Holbrook, NY 11741

Contact to Sign Up: Jonathan Belmonte (631) 275-8906

or e-mail:

Your shoulder is one of the most diverse joints in the human body.  For true performance there has to be a balance of stability versus mobility.  It means nothing in crossfit to be able to press your body weight and not be able to complete a full range pull-up or to have a perfect snatch with the PVC but can’t hold a 15# bar overhead.  Because of this delicate balance, we see a lot of nagging injuries in the shoulders with no pinpointed trauma.  This seminar is aimed to educate the crossfitter in the dynamics associated with the shoulder joint for increased controlled movement.

Seminar Highlights:

* Basic Shoulder Anatomy

* Basic Shoulder Kinesiology

* Mobilization and Stretching

* Strengthening and Biomechanics

* Q&A

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