SPARTAN PERFORMANCE: The Home Of CROSSFIT SUFFOLK

12 minutes to establish 1 rep max Clean & Jerk

–then–

Run or Row 400 meters

15 Squat cleans 135/95lbs.

30 Pull-ups

15 Squat Cleans 135/95lbs.

Run or Row 400 meters

Jon

Kristen

George

"I Feel Like I Just Started My Life"    Inspirational story, courtesy of CrossFit.com, from a CrossFitter in California.  This link contains a 4 minute video that's worth spending the time to watch.  While they weren't perfect it's amazing to see the featured crossfitter, Christine Pereira, do pull-ups at her bodyweight.  Pereira lost nearly 100lbs. doing CrossFit!

Tip 467: Improve Conditioning With A Fast Start When Doing Intervals   "..…research suggests that going hard from the beginning of your workout will produce better results."—Charles Poliquin