CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

Good luck to our athletes!  Ryan defends his new MMA  title tonight in Westbury.  

Tomorrow Kyle is competing at the New York BJJ (Brazilian Jiu Jitsu) Pro IBJJF Championship

FIVE FAT LOSS STRATEGIES YOU NEVER THOUGHT OF

10 TIPS, EXERCISES AND PROGRESSIONS TO IMPROVE YOUR CROSSFIT PULL-UPS

Workout of the Day
Back Squat: 1X20 w/5 lbs. more than the last session

NOTE: The weight should be your 5-rep max minus 40 lbs.  If you struggled during the last session do not add weight this week.  When the weight becomes too much, cut back.

50-40-30-20-10
Kettlebell swings 24/16 kg
Sit-ups

Post your scores to the Whiteboard.

THERE WILL BE NO 6:30 AM SESSION ON MONDAY

SATURDAY’S WOD:

For time:

Run 400 meters

Fran 75/55# (21-15-9 thrusters & pull-ups)

Run 400 meters

Fran 75/55# (21-15-9  thrusters & pull-ups)

Run 400 meters