SPARTAN PERFORMANCE                                          CROSSFIT SUFFOLK


15 minutes to establish a 1RM Snatch Balance + 2 OHS.


5 rounds for total time of:

Run 200m
7 Hang Snatches (full squat) 135/95#

*Rest 1 minute after each round.




Flicking The Scab Off Your Dietary Beliefs   "Over and over again, one generation's truths prove to be the next generation's falsehoods. It happens so often, that we might as well have a pessimistic view of everything, or better yet, adopt a scientific attitude where we observe and record real-life experience and record findings so you can use questions and reason to understand all the meanings, causes, and effects of any topic, and in this case, those that concern diet."TC Luoma, TNation.com


Five Man Maker Moves For Athletes   "When my athletes get to me, they’re already sprinting, jumping, and possibly throwing in their specific sport practices. My job is to fill in the gaps and address any weaknesses in their movement patterns, prevent injuries, increase strength, and enhance speed, agility, and quickness. I even help them develop a warrior’s mindset."—-Ryan Munsey for Elite Fitness Systems

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