SPARTAN PERFORMANCE                                          CROSSFIT SUFFOLK


1 round for time of:

750 meter row

10 dumbell snatches (each arm, 40/30#)

15 burpee pull-ups

20 wall ball shots (20/14#)

25 kettlebell swings (53/36#)





40 Years Of Insight, Part 1    "It hit me when I picked up this box the other day that I've been recording workouts since 1971, five years after first picking up a weight. That's forty years! I started to think about the lessons I've learned and, before I knew it, I had a list of forty lessons that I had to learn the hard way."—-Dan John for TNation.com


Let us know if you'll be joining us for a special Sunday session: The 9-11 Throwdown!

Thi special workout will be done on September 11, 2011…that's this Sunday.  We Need to know in advance if you'll be participating.  Special 9-11 Throwdown T-shirts are available from Infidel USA Functional Fitness Apparel  —George


Please let us know if you're interested in Meatshare.  We need a minimum number of members in order to purchase local farm raised, grass-fed meat.  Minimum weight is 60 lbs. of meat per buyer, but it could be more.  Pricing will be about $6.00 per pound.  Yes…that's roughly $360.00.  We need a minimum of 10 buyers.  Members can split orders with others.  The "others" won't count toward the "buyers".  Obviously you'll need appropriate freezer space.  This is NOT a profit gaining experience for us.  We are merely using our box as a place to get the order delivered and divided.  The only other place to use Meatshare is in Brooklyn or Manhattan.  We need firm commitments!  –George

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