SPARTAN PERFORMANCE                                              CROSSFIT SUFFOLK


1 round for time of:

500 meter row

30 push-ups

30 walking lunge steps

30 sit-ups

3 turkish get-ups per arm

400 meter run





Lisa in the "3rd pull" of the Clean….she's pulling herself under the bar.




Corrective Complexes: The Secret To Feelin' Good   "Chances are you already use foam-rolling, range of motion (ROM) and activation drills. The only problem is, you're probably not using them in an optimal format."Michael Ranfone for TNation.com


America Just Keeps Getting Fatter  "In the last 15 years, the report said, adult obesity rates have doubled or nearly doubled in 17 states. Two decades ago, not a single state had an obesity rate above 15%. Now all states do."Melissa Healy, LA Times


The Crimson Wrestling Camp instructed by former nationally ranked Junior College competitor and BJJ purple belt, Joe Scioli, will be held this week at Vamos Brazilian Jiujitsu.  The camp will run from July 11th-15th, from 8pm-9:15pm.  The cost is $85.00, pre-registration cost is $65.00.  All ages and skill levels are welcomed.  The goal of the Crimson Wrestling Camp is to enhance and build skill.  Elements of Freestyle and Greco-Roman Wrestling are blended together to help improve takedowns and positional mat work.  For further info or to Pre-register contact Joe Scioli at 631-294-6515.

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