SPARTAN PERFORMANCE                                     CROSSFIT SUFFOLK


Back Squat: 1X3 @ 90%, 1X1 @ 100%, 1X1 @ 105%, 1X1 @ 110% 1X1 @ 105% – rest 3:00 between sets.

Percentage is based on 3 rep max.


3 rounds for total reps of:

2 minute AMRAP of:

5 Squat Clean to Thrusters 135/95#
25 Double-Unders

*Rest 1 minute.

1 minute AMRAP of:


*Rest 1 minute.





The Champion, Rich Froning – video [wmv] [mov] [HD mov](Courtesy of CrossFit.com)

The Champion, Annie Thorsdottir – video [wmv] [mov] [HD mov](Courtesy of CrossFit.com)



Our very own Joe S. is running his 3rd annual wrestling camp at Vamos Mixed Martial Arts next Monday through Friday!  Joe brings in vastly experienced guest instructors as well.  If you're a Brazilian Jiu-jitsu athlete or a mixed martial artist come learn the throws that make wrestlers dominant at controlling where the fight goes.  Just interested in learning how to launch human beings?  You're invited as well!!!  You will not find another 5 day wrestling camp that offers this much individual attention.  Register now…this only happens once a year and spots are going quickly!

Crimson wrestling camp



 6 Killer Tips To Improve Your Deadlift    "While I am not the best deadlifter in the world, I have put up some respectable numbers. At the age of 20 and bodyweight of 196 1/2 I pulled 600, 3 X my bodyweight."Joe Meglio for Diesel Crew

Top 1 Reasons I'm Not Paleo  "I think defining your identity based on a diet is a bad idea."Melissa McEwen, Hunt Gather Love

Leave a Reply