SPARTAN PERFORMANCE                                       CROSSFIT SUFFOLK


5X2 1 Hang Snatch (full squat) + 1 OHS + 1 Snatch Balance + 1 OHS @ 65% heaviest possible – rest 75 sec.

Notes: Each set of the above complex should be repeated for 2 reps. One set is the sequence (complex) listed above performed twice through.


For time:

Run 400m
20 Burpees
-rest 2:00
Run 400m
15 Burpees
-rest 1:30
Run 400m
10 Burpees


We had a special guest on Saturday, professional mixed martial artist, Greg "The Arubian Assassin"Milliard stopped by with Andrew C. to train at Vamos Mixed Martial Arts and to get some CrossFit on!  Greg is fighting in Atlantic City for Bellator 68 on May 11th.


Greg and Andrew C. on the mat at VamosIMG_2635


from left to right standing: Joe S., Melissa, Troy, Greg Milliard and Andrew C., [kneeling]: George, Lisa and Lauren



Speaking of Vamos Mixed Martial Arts….congratulations to the following Brazilian Jiu Jitsu competitors for their outstanding performances at the 2012 NAGA World Championship (North American Grappling Association) on Saturday!:

Alex Vamos Gold medal
Bryan M Gold medal
John R. Gold medal
Steve K. 2 Gold medals
Cory Gold medal
Kevin Gold medal
Andrew Gold medal
Matt D Gold medal
Kyle 2 Gold medals
John S. Gold medal
Chessa. 2 Gold medals
John L. Silver medal
Anthony E. Silver medal

Congratulations to the 6 children from Vamos who brought home medals as well!  Great job by Chris and Alex Vamos coaching and preparing Team Vamos for victory.  It's great to see hard work and preparation pay off!

Team Vamos 2012 NAGA




The Festivus Games, a crossfit-competition specifically designed for novice and intermediate CrossFitters is being held on August 4th at CrossFit 516 in Mineola.  Athletes from Spartan Performance have begun signing up and more are asking about it!  To register or for further info click here.



Leave a Reply