CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

Back Squat: 1×3 @ 65% 1RM, 1X3 @75% 1RM, 1X3 @ 85% 1RM

–then–

5 rounds for time of:

200 meter run

5 push jerk @ 65% 1RM

Following the last workout (13.5) of The Open, today,  we'll be celebrating the athletes and the ending of the Open.  Consider yourself invited!  Festivities will kick off somewhere in the vicinity of 1pm!!

New Uses For Creatine             "Bottom line, creatine works and is safe. Considering how cheap it is, doesn't it make sense to take it every day?"—Sol
Orwell and Kurtis Frank (for TNation.com) are co-founders of Examine.com. Sol, a retired
computer engineer, and Kurtis, a graduate of dietetics, are focused on
bringing an evidence-based approach to supplementation and nutrition.

The Proof Is In The Pull-up: 10 Tools For Getting Better At Pull-ups          "When it comes down to it, the weak links are what will make or break your results."—Melody Shoenfeld for Breaking Muscle