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
Happy Birthday George!!!!!! ???
Thank you so much Cathy!
Good luck Ryan and Kyle!
Happy birthday George !
Thank you so much Amie!