SPARTAN PERFORMANCE                                  CROSSFIT SUFFOLK


There are only 2 sessions today: 8:30am-9:30am and 9:30am-10:30am



Spartan Performance Team Workout:

2 teams will complete the workout as follows:


All participants will begin the team workout with:

200 meter run

10 push-ups

15 air squats

20 kettlebell swings (24kg/16kg)

25 sit-ups


Team 1 will proceed to Tire Flip:  Each member will perform 4 Tire Flips.  You may have 1 other member assist with Tire Flips when necessary, but all members must flip or help flip the tire.  The tire must be flipped 4 times for every member on the team (if there are 4 members the tire must be flipped a total of 16 times).  Team 1 will not move on to Stage 3 until all members of team have completed this event.

Team 2 will proceed to the Prowler Push.  Each member will push the Prowler 100'.  Team 2 will not proceed to Stage 3 until every member completes this event.



Each team will collectively perform 20 box jumps per total members on their team, but this is a team effort.  In other words, if there are 4 members on the team a total of 80 box jumps must be performed.  This can be divided amongst the team however they wish, but each member must perform at least 10 box jumps.  (24"/20")



The teams will trade events from Stage 2.  Team 1 will push the Prowler.  Team 2 will flip the tire.

The first TEAM to complete all 4 stages wins.



Diana and Jen A. workout while Joe S. and Melissa P. discuss strategy….or wedding plans.


CrossFit's TMZ Debut   "Another milestone for the sport of CrossFit, making it’s debut on the celebrity gossip website TMZ."John Michael Bric, The RX Review

Highly Opionated Opinion Piece    "If you want to start an argument in today’s health and fitness world, just put together a sentence that includes the words food, diet or nutrition."Frank Forencich, Exuberant Animal

Leave a Reply