CROSSFIT SUFFOLK: The First CrossFit in Suffolk County!


CROSSFIT SUFFOLK: The First CrossFit in Suffolk County!

The Back Squats are based off of YOUR THREE REP MAX

Back Squat: 1X5 @ 80%, 1X3 @ 90%, 1X2 @ 95%, 1X2 @ 100% – rest 2:00-3:00 between sets.


4 rounds for time of:

5 Muscle-Ups
10 Front Squats 135/95#
30 Double-Unders

Note:  There will be substitutes for the muscle-up….FEAR NOT!



Lisa…7 weeks post-shoulder surgery, doing what must be done!





The Paleo Challenge 2013 will officially begin on Sunday, September 1st.  Some have started it already!

Everything we can think of related to the Paleo way of eating and the Paleo Challenge can be found in the below resources.  Check it out!  What to do, how to do it, how to shop, what to cook and prepare and why to do it can be found below.  This is by no means a complete list, but it’s a great start!  There are more resources being added to the Paleo movement all the time.  You are encouraged to explore.

There are several versions of the Paleo Challenge.  Follow the guidelines in the Whole 30 Program linked below.

The Whole 30 Program

Personal Paleo Code Meal Plan Generator

Everyday Paleo

Robb Wolf’s Links and Resources

The Primal Blueprint Cookbook

Eat Well Feel Good
Make It Paleo
Paleo Comfort Foods
Paleo Cookbook
The Paleo Diet Cookbook

Fast Paleo

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