CROSSFIT SUFFOLK: The First CrossFit Affiliate in Suffolk County, Long Island, NY

12 Minutes to Establish a 1RM 2-Position Snatch (hang + full).

[Perform a snatch from 2 positions consecutively. The positions and order can be changed depending on the needs of the athlete and the training objectives. Most common would be floor and hang or mid-hang.—Greg Everett, Catalyst Athletics]

– then –

3 rounds for time of:

10 Lateral Box Jumps  20″
20 DB OH Walking Lunges, Right Arm
10 Alternating DB Snatches
20 DB OH Walking Lunges, Left Arm

Mike H. working on his core strength.

Interval Training On The Row Ergometer          “So why the love for the erg? First, I can get in a lot of work in a short amount of time. Furthermore, because the stress was distributed over my entire body, rowing didn’t gas my lower body like sprinting did.

It’s a tough fitness challenge that actually helps me recover from heavy squatting and deadlifting far better than when I was sprinting twice a week (with rowing, I now only sprint once).”—Eric Cressey for TNation.com

The 5 Supplements That Are Worth Your Money         “These are the supplements I believe give you the best bang for your buck and also have been proven time and again to be effective.“—Brad Sly for Breaking Muscle