SPARTAN PERFORMANCE                            CROSSFIT SUFFOLK

Today we present to you a choice in workouts.  You can do this:

"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

WOD Demo with CrossFit Woodbridge – video [wmv] [mov] [HD mov](Courtesy of CrossFit.com)

or, in honor of John M.'s birthday, you can do this special birthday WOD:

"Double Fran"

perform "Fran":

21-15-9

95/65 pound thrusters

pull-ups

rest for the same amount of time it took you to do "Fran" then repeat "Fran"

Fran, Mikko Salo [wmv][mov] » Oct 1 09 (Courtesy of CrossFit.com) 

REMINDER:  The 11:15-12:15 session is canceled on Monday, February 13th

6 Tips From 6 Coaches   "Improvement requires change, and change can be tricky. Change too much and it can throw off your forward progress, making it hard to know what works and what doesn't. Change too little and you stay mired in mediocrity. The key is to make small yet substantive changes to keep propelling you forward in the right direction."—Ben Bruno for TNation.com