SPARTAN PERFORMANCE                                CROSSFIT SUFFOLK

 Three rounds for time of:
Run 800 meters
Rest 2 minutes

 Skill Work:

Kettlebell Snatch

Turkish Get-Up

Rope Climb

 An Interview With Self-Defense Expert Richard "Senshido" Demetri   "And the more I spread the message of “peace through the ripple effect of our very actions”, the more people listened.  Sure, some disagree, many are still stuck in a certain mold associated with the media’s portrayal of “heroes” or “anti-heroes”, but the real heroes are the everyday people out there doing some shit for the general betterment of humanity, each and every day. It’s the tiniest of actions that make a difference in people’s lives, and these actions all have positive ripple effects."—Richard Demetri

Strength Science     By Kyle Newell for Elite Fitness Systems