SPARTAN PERFORMNCE                                        CROSSFIT SUFFOLK

Skill Work In Preparation For The 9-11 Throwdown



Chest To Bar Pull-ups

Power Clean

Handstand Push-Ups

Toes To Bar

Push Jerk


Joe pulling 410 lbs.!



Tomorrow's the day—the 9-11 Throwdown at 12pm!  Donations to the Disposable Heroes Project can register here.  We'll have food and beverages following the workout!  Please confirm with us that you are attending.  9-11 Throwdown T-shirts are $25.00, $5.00 will be donated to the Disposable Heroes Project.  If you'd like a 9-11 Throwdown T-shirt click here.


The Real Heroes Are Dead

Men of Cornwall stop your dreaming;
Can’t you see their spearpoints gleaming?
See their warriors’ pennants streaming
To this battlefield.
Men of Cornwall stand ye steady;
It cannot be ever said ye
for the battle were not ready;
Stand and never yield!

The above verse, from "Men Of Harlech" was sung by Rick Rescorla as he was directing epmployees of Morgan Stanley Dean Witter out of the World Trade Center offices on September 11, 2001. 

I'm not in the habit of telling anyone a particular piece is must reading.until now.  "The Real Heroes Are Dead" is an article from The New Yorker, written by James B. Stewart, published on February 11, 2002.  It's long.  It's worth your time.  It is "must reading" because you should know this story as an American.  You especially should know this story if you're a New Yorker.  Enough from me….click on the title NOW!—George 

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