SPARTAN PERFORMANCE                                      CROSSFIT SUFFOLK



"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep


THE CROSSFIT TOTAL   "If your first attempt tells you that you need to lower your second, do so, without a misplaced sense of diminished self-worth. It’s a test, and it’s designed to measure what’s there, not create something that’s not. That’s what training is for."—Mark Rippetoe




Glutes Gone Wild    "A strong backside is about more than just being able to fill out a pair of pants. It serves as the foundation of strength for the entire body, meaning it will allow you to build more muscle all over. Try doing any big compound lift with weak glutes. It's not gonna happen."Ben Bruno for TNation.com


No Whey!!  'Powder-Free', Convenient Post Workout Fuel Options   "One of the MAJOR hang-ups that many readers had was; “real food isn’t convenient”. "Amy Kubal for Robb Wolf.com

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