SPARTAN PERFORMANCE                                          CROSSFIT SUFFOLK

7X3 High Bar Back Squat @ 75-85% – rest 90 sec.

Notes: Increase load every set. Percentage is based off 1RM HBBS or 90% of 1RM LBBS.


“Beat the Coach 1.2?

Every 30 seconds for 10 minutes:

1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 225/150#

Notes: To “Beat the Coach” the Rx weight is 225/150# (you must perform all 20 reps with this weight). If you cannot finish the work with this weight try to use the heaviest possible for the entire piece. Your score is the weight that is on the bar when you finish. If you remove weight you MAY NOT add it back on.



Congratulations to Georgui for winning his kickboxing fight last night.  Georgui's teeth are fine, that's a mouth-piece he's wearing.  He fights with a mouth-piece so he CrossFits with a mouth-piece…get it?  We're not surprised he won.  Georgui works exceptionally hard and he drives from Northport to train with us, Vamos Mixed Martial Arts and Fusion MMA & Kickboxing in Port Jefferson.  You know come fight time he's going to make his opponent pay for all that driving!  Yeah Georgui!



Let Me See Your "Grill": Barbecuing-For Better Or For Worse?     "It’s that time of year again!  The grills are coming out and the steaks, burgers, and brats are plentiful.  It’s enough to send any vegan off the deep end.  Unfortunately, as it seems with all good things, grilling comes with a serious health risk – cancer.  How can something as innocent as chowing on a freshly grilled, grassfed rib-eye be a health hazard?  Rest assured, the meat is NOT to blame!!" for Robb Wolf.com

9 Deadlift Corrections To A Safer And Stronger Lift   "I’d like to first show you the worst deadlift of all time.  I am positive that when cavemen were deadlifting trees to carry to their houses being built, they did it far better than this. This gentleman manages to literally break every single rule below, one through nine, and complete the worst, most inefficient and dangerous deadlift I’ve ever seen, all the way to screaming and passing out molars first into a pile of steel."—Dave Thomas, Dave Thomas Performance  [Click on the link to read the rest of the article and see the video that Thomas describes above.]

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