SPARTAN PERFORMANCE: The Home Of CROSSFIT SUFFOLK

12 Minutes to establish a 1rm Snatch

?then?

3 rounds for time of:

12 Deadlifts@ bodyweight

21 Box Jumps, 20"

******************************************************************************************************************************** NEXT WEEK'S SCHEDULE

Monday, November 19th the 11:15-12:15 session will be canceled.  The morning sessions will be the usual morning sessions PLUS a 10:15-11:15am session.

Tuesday and Wednesday: Usual Schedule

 On Thanksgiving Day and Black Friday–that's November 22 and
23, there will ONLY be morning sessions at 9-10am and 10-11am.  There
will be NO 6:30-7:30am session and NO evening sessions on these two days.

Saturday, November 25th schedule will be the usual Saturday morning schedule.

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Bullet Proof Your Back    "How to squat and deadlift without hurting your back."–Bret Contreras

What To Expect From The 2013 Open and Beyond    "…..we do have two years and 6 competitions of data that can help inform us
about what they're likely to throw at us in a few months. Let's start
by looking at the last two years from the simplest, and possibly the
most useful, angle: what movements have we seen the past two years, and
how often have we seen them."—Anders Larsen, CFG Analysis