SPARTAN PERFORMANCE                                     CROSSFIT SUFFOLK

15 minutes Split Jerk practice.

—then—

10,9,8,7,6,5,4,3,2,1   Thrusters, 95/65#

1,2,3,4,5,6,7,8,9,10   Handstand push-ups

Steve C.

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BE ADVISED:  There will be a 6:30-7:30am session, Moday-Friday beginning September 24th!  Let us know if this interests you.

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Barbara did the Super Spartan obstacle race last Sunday in New Jersey….YEAH BARBARA!  The race was 11 miles with 30 obstacles!

5 Ways To get Stronger You Didn't Already Know    "Think of programming as a dinner, with a huge T-bone steak being the
constant. My steak is heavy barbell training. This never changes. The
seasonings I put on the steak, however, and the side dishes change
every training cycle.

My side dishes might be mobility, strongman, conditioning, or high-rep assistance work. The seasonings might be Boring But Big assistance work or adding in athletic movements such as jumps.

But at the center of this training is still a steak.

Here are 5 great ways to season your own training and make some progress if you're getting a bit stale."—-Jim Wendler for TNation.com