SPARTAN PERFORMANCE                                         CROSSFIT SUFFOLK

Front Squat   2X5 @ 80%, 2X3 @ 85%, 2X2, 2X1 @ 90% – rest 2:00

Percentages are based on 1 rep max.



Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups


5 rounds for time of:

Run 200 meters

12 assisted pull-ups or ring rows


Pat S.


Jen A.



Lisa is recovering from her knee surgery! Thank you Joe S., Melissa S., Raf…


….and Meagan, for taking some of the edge off with their acts of kindness!




Compression Clothing Can Improve Performance      "The study found that compression clothing increased the body’s ability
to re-oxygenate muscle tissue once initial oxygen stores had been used.
If you make the leap that increased oxygen levels will improve
performance, then it appears compression garments do indeed deliver.
This would especially be true in applications
involving work and rest intervals, as the compression clothing would
serve to more rapidly re-oxygenate muscle before the next work interval.
This also raises the possibility of using compression clothing as a
recovery tool. Anecdotally, I know athletes that sleep in compression
garments to improve recovery.
"—-CrossFit Impulse (AL)

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