CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

Juana came in first in her age group at the 2016 Brands Cycle & Fitness Cedar Creek Park Spring Duathlon yesterday!  Juana had to run 1.1 miles, bike 11 miles and then run 1.1 miles again.  Congratulations Juana!

GARY TAUBES: PROSECUTING SUGAR (Courtesy of the CrossFit Journal)

STRENGTH TRAINING IS FAT LOSS TRAINING

Workout of the Day
Power Snatch
1X3 @ 70% 1RM
1X3 @ 80% 1RM
1X AMRAP @ 90% 1RM

Alternating EMOM for 10 minutes:
Even minutes: AMRAP hang power snatches 95/65#
Odd minutes: 5 toes to bar

Optional:
Renegade Row with push-up
Men: 3 sets of 10
Women: 3 sets of 6

Post your scores to the Whiteboard.