SPARTAN PERFORMANCE                                  CROSSFIT SUFFOLK


1 round for time of:

750 meter row

200 meter backward run

35 tire hits

25 kettlebell swings

15 knees to elbows




The Dog That Cornered Osama Bin Laden   "Cairo, like most canine members of the elite U.S. Navy SEALs, is a Belgian Malinois. The Malinois breed is similar to German shepherds but smaller and more compact, with an adult male weighing in the 30-kilo range."Alan Parker, Toronto Sun.com

Sleep Or Die    "Go to sleep too late or wake up too early, and you’re missing out on the full benefits of a full night’s rest — and exposing your mind and body to a host of risks.

What risks, you ask?

First and foremost, lack of sleep can lead to obesity, diabetes and premature aging."FITBOMB


The Infamous Abmat Ass-Crack Rash  "My abs are gonna be sore tomorrow,” you think to yourself, “but I’m gettin’ purdy good at this CrossFit stuff.”

A half-hour later, you pop into the shower. And that’s when you notice the stinging sensation. You reach back and gingerly probe where it burns. Your eyes widen.


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