SPARTAN PERFORMANCE                                         CROSSFIT SUFFOLK


Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood


Austin Malleolo, Spencer Hendel and Denise Thomas on today's WOD – video [wmv] [mov](Courtesy of CrossFit.com)




 Training Speed To Get Strong   "…..if you haven't built a solid foundation of strength, incorporating specific speed work in your program probably won't do much for you."Eric Cressey for TNation.com


Little White Lies   "The best predictor of results, as I see it, is the actual results. Want to see how well a nutrition style works? Go talk to a hundred people who have followed it for a long time and see how they're doing."Craig Weller, Barefoot Fitness

Leave a Reply