CROSSFIT SUFFOLK: The Original CrossFit Affiliate In Suffolk County!


CROSSFIT SUFFOLK: The Original CrossFit Affiliate In Suffolk County!

15 min to establish a 1RM 3-Position Snatch (floor, hang, hip).


5 rounds for total time of:

25 KB Swings 24/16kg
14 Lateral Box Jumps 20? (touch on top)
7 Hang Power Cleans 165/110#

Rest 2 minutes between rounds.


150 burpees to the first person to ask if it’s Paleo!  (Thank you to Lauren for the cake!)


The birthday-girl resting her right shoulder post-July surgery!  Lisa was born when Lyndon B. Johnson was President of these United States and she’s still developing with beauty, grace and strength!


Why Everything You Know About Lactic Acid Might Be Wrong     “Come on, man! What then is the cause of muscle fatigue if not for lactic acid accumulation nor the aforementioned? Well, here is what scientists have concurred. Muscle fatigue at non-sustainable workloads seems to be a result of the accumulation of other metabolites such as inorganic phosphates along with the inability to maintain the rate and force of contraction via the loss of potassium from inside muscle cells.”Tom Kelso for Breaking Muscle

Why Natural Sugars Aren’t Any Better Than Artificial Sugars( and Neither Is Paleo!)   “.…..Paleo desserts are everywhere. So you ask, “But, why can’t I eat paleo cookies? Aren’t they good for me?” Yes, in small amounts, nuts and small amounts of sugar are fine. But, when we’re eating more than our fair share of sugar (natural or not), our health suffers.

Sugar is sugar. No matter what the source it can be detrimental when we get too much. Below, I talk about the pros and cons of different “healthy” sweeteners and how they affect your body so you can make more educated decisions about what types of sweeteners you use. And hopefully you also make the decision to limit the amounts of sugars you consume, paleo or not.”—Vanessa Bennington 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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