CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

Vicky said she was running from temptation.  That’s a barbecue there in the background. (Vicky gave me this caption and told me to use it….don’t send me hate mail.)

MEMORIAL DAY MURPH UPDATE

Since we live in the age of 140 character tweets and memes for communication I’ll keep this short:

1) There are no spots left to do MURPH on Memorial Day.  If you did not reserve a time and you want to do MURPH please do so on Friday or Saturday.

2) We need to know if you are attending the barbecue so we know how to prepare.  Our mind-reading skills have been faulty lately.  Please let us know.

3) We are having a 50/50 raffle this year.  Someone will win a cash prize the other half of the proceeds will be donated to the Lt. Michael P. Murphy Scholarship Foundation.

IF MEAT EATERS ACTED LIKE VEGANS  Watch this because it’s funny!

BUTCHER SELLING MEAT IN A VENDING MACHINE TO KEEP PRICES AFFORDABLE

Workout of the Day
Back Squat
5X5
Note: Use the same weight as last Tuesday if you were unable to complete all sets of 5 reps.  If you completed the 5 sets successfully add 5 lb. to each set at last Tuesday’s weight. 
4 rounds for time of:
200 meter run
8 ring dips
8 V-Ups

Optional:
2 sets of 10 reps:
Hip Extensions

Post your scores to the Whiteboard.