SPARTAN PERFORMANCE                                 CROSSFIT SUFFOLK

"Pheezy"

Three rounds for time of:
165 pound Front squat, 5 reps
18 Pull-ups
225 pound Deadlift, 5 reps
18 Toes-to-bar
165 pound Push jerk, 5 reps
18 Hand-release push-ups

 Reminder:  Have a Happy Easter!  We will be closed on Monday and Tuesday, April 9 and 10.

 Deadlift Assistance 911     "All that's needed is attention to a weakness that's pulling the movement out of balance.This article will examine the pitfalls that can betray each phase, along with the best movements to save your deadlift. If you've felt your deadlift sinking slowly into a hole, here's the answer to your 911 call."—Todd Bumgardner for TNation.com

TODAY!!!!!!   D'Arce Brazilian Jiujitsu will be hosting Rolles Gracie Jr. for a seminar.  Call D'Arce BJJ at 730-8820 to see if there's spots left!!! 

"Rolles Gracie Jr. was born into the world’s first family of fighting on July 14, 1978 in Rio de Janeiro, Brazil. He is the grandson of Carlos Gracie Sr., the founder of Brazilian Jiu-Jitsu and son of Rolls Gracie, who is widely considered to be the Gracie family’s most legendary Jiu-Jitsu practitioner.  He is a third-degree Black Belt in Brazilian Jiu-Jitsu and a multi-title holding champion, not only BJJ, but also in Judo and submission wrestling. Rolles is the Head Instructor at the Renzo Gracie Academy in Holmdel, New Jersey."–from Rolles Gracie.com