CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

Thank you all for making the 2016 After-The-Holidays Party a huge success!  Thank you for the brand new White Board!  This party has always been good and each year it seems to get better and definitely bigger.  Thank you to the folks who were able to attend and bond with your fellow gym members.  Thank you for those unable to attend, but who were there in spirit.  Thanks to those who moved away or just can’t train right now, but made it to the party anyway.  It was great to see you all. Thank you all for contributing by bringing food, drink and games!  Thank you for those who helped clean up when the festivities were over.  A special thanks to Beth who came back on Sunday just to help me clean.—George

(photo courtesy of Beth)

TECHNIQUE VS. INTENSITY IN CROSSFIT-WHY SCALING IS SO IMPORTANT

Workout of the Day
Back Squat
1X5@60% 1RM
1X5@70% 1RM
1X5@80% 1RM

5 rounds for time of:
10 hang power snatch 75/55#
10 burpees

Deadlift Static Holds (Double Overhand Grip)
50% 1RM, hold for 30 seconds
1X3

Post your scores to the Whiteboard.