SPARTAN PERFORMANCE                                      CROSSFIT SUFFOLK

High Bar Back Squat: 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X1 @ 90% – rest 2:00

Notes: Percentage should be based off of your most recent 1RM Squat.


5 rounds for total working time of:

3 HPC @ 80% (of 1rm Clean)
6 Box Jumps 36/30?
12 T2B
Sprint 100m
3 Hang Squat Cleans @ 80%

Rest 1:1


Reminder:  6:30-7:30am session has begun!  You said you wanted to get your training in early…before work–here's your chance!











Eat A High-protein Diet To Gain Muscle And Strength Fast–Don't Miss Out By Eating Too Little

"….researcher's suggest 2.38g/kg/d is the dose that reliably produced muscular and strength gains in the studies reviewed."-Charles Poliquin


86 Year Old Gymnast   From RossTraining.com with video and commentary from Ross Enamait of RossTraining.com.  Imagine anyone you know close to this woman's age being able to do what Joanna Quaas does in the video.  It's good to see what happens to athletes who never stop training.—George



On Thursday, October 25th, Vamos Mixed Martial Arts is hosting World Champion Brazilian Jiu Jitsu competitor and coach, Roberto "Cyborg" Abreu!  Contact Vamos Mixed Martial Arts at 631-241-1000 for further details and to reserve your spot. 


From Cyborgbjj.com:


Roberto “Cyborg” Abreu had a record of 34 seminars in The year of 2011. It has been a life changing experience for
all the BJJ practitioners who had the chance to attend his seminars. 
After a successful year in 2011, Roberto has grown his game
exponentially and he is ready to share it with the world.

Roberto’s unique captivating style is sure to have everyone engaged
and his fun style of teaching will surely impress. Here is what a few
others have to say,

“I began working with Roberto in 2009 and he never ceases to amaze
me. It goes without saying that he is an amazing competitor with
top-notch and modern techniques. What sets him apart, however,  is his
excellent teaching ability and dedication to the students;  he truly
wants everyone to learn. White to black belt,  hobbyist to instructor, 
can learn from what he has to offer.”

-Hillary Williams, BJJ Black belt World Champion

“Cyborg’s seminars are top notch! From the movements and details he
showed us I noticed a huge improvement in my AND my students jiu jitsu! 
Everyone from white belt to Black Belt learned a lot and we look
forward to having him back!”

-Albert Hughes, Genesis BJJ – River Oaks, TX

“Fun, positive energy,  tons of bjj knowledge!  Cyborg has a unique
perspective on Jiu Jitsu and  he will make sure that everyone has a good
understanding of his techniques. My Jiu Jitsu has reached another
level.  Thanks to Roberto and the crew in Miami!”

-Tony Tipton, Genesis BJJ – River Oaks, TX

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