SPARTAN PERFORMANCE                                 CROSSFIT SUFFOLK

7X2 Hang Squat Cleans + 1 Split Jerk – heaviest possible, rest 60 sec.


 Three rounds for time of:

Run 800 meters
Rest 2 minutes



Another Spartan that returned to the battle…for higher education.  Wing kept us entertained, while he was working out, before and after!  We'll miss you friend!



Jon J.–While some are content sitting around growing weaker, Jon consistently gets stronger, faster and better!  YEAH Jon!




***HOURS ON MONDAY, LABOR DAY, SEPTEMBER 3rd 2012:  8:30-9:30am, 9:30-10:30am******* 

NO 11:15am-12:15pm and NO evening sessions

                Regular schedule will resume on Tuesday



Does Your Warm Up Help You Evolve

“Is my warm-up going to help me or my athletes with the content of the session?”

"To effectively answer the question one needs to consider the session
content – what lifts are being performed and/or what movements are in
the conditioning session. The other consideration is the athlete; more
specifically – what movement dysfunction(s) do they have that need to be
Owen Satterley,  AthleticEvolution 


Restoring Joint Function     "Just imagine being able to move pain free and think of the performance
improvements that would come from moving freely in three dimensions."—
Owen Satterley for Elite Fitness Systems

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