CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

Back Squats: 1X5 @ 60%, 1×5 @ 65%, 1X5 @ 70%, 1X5 @ 75% – rest 2 to 3 minutes between sets.
–THEN–

10 Min AMRAP of:
4 HSPU
8 Hang Squat Snatches 75/55
16 KBS 24/16kg

(Reminder: If the exercise above is highlighted that means there is a video or article link…click on it!)

Beginner Handstand Push-ups   by Jim Bathurst of Beast Skills

Handstand Push-ups: How To Make Them Easier and Get Super Hero Shoulders In The Process(video)   by Yavor Marichkov, Relative Strength Advantage 

 
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Jeff Martone, internationally ranked kettlebell sport competitor and CrossFit’s Subject Matter Expert for all things kettlebell will be at our gym to give the CrossFit Kettlebell Instructor Certification course on July 13 and 14.  Jeff, besides training folks all over the globe, has authored the most comprehensive kettlebook book in existence:

You can read our review of Jeff’s book here.

Coaches and trainers or future trainers are encouraged to attend this certification.  CrossFit Specialty courses on Long Island are a rare occurrence.  Now’s your chance to take advantage of staying local!

Registration is through CrossFit Headquarters only.  For more info or to register click here.