SPARTAN PERFORMANCE                                   CROSSFIT SUFFOLK


15 minutes Split Jerk practice

3X5 Good Mornings – medium/heavy, rest 30 sec.


5 rounds for time of:

5 ring dips

5 kettlebell snatches, each arm (24kg/16kg)








The Garage Games Battle For Long Island is THIS weekend!  You have until today to register.  Not participating?  Come out and watch.  We have 4 athletes registered!


Supplement (In)Sanity    "Having said all that, there have been several times where I used myself as a

guinea pig and tried a few supplements – some of which I KNOW have some
solid research behind them – that I never really got  much out of.

The one that comes to mind the most is beta alanine.

I realize there are a lot of people who swear by it – particularly
endurance based athletes or even the CrossFit diehards out there (and
like said, there is plenty of research out there that backs it up) – but
for me it was sorta like “eh.”
—–Tony Gentilcore

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