CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE
ANNOUNCEMENTS:
The barbecue following Memorial Day MURPH will begin at Noon. If you don’t know what to bring to the BBQ please bring a small cash donation TODAY so we can pick up the items we need before Monday.
The session lists are completed. Please arrive for the session you are signed up for. If you require a long time to warm-up please arrive early on Monday.
Weather forecast for Monday is 75 degrees, 77% humidity and scattered thunderstorms/60% chance of rain. Dress appropriately.
Choose wisely while eating and drinking over the weekend. Show up on Monday properly hydrated and nourished. Showing up on Monday after a weekend of poor choices is BAD FORM AND BAD STRATEGY.
You may have noticed the 50/50 raffle board. Boxes are $10.00 each. You have to be in it to win it. Someone will win a cash prize the other half of the proceeds will be donated to the Lt. Michael P. Murphy Scholarship Foundation.
Some will be doing “MURPH” today. Those not doing MURPH today will do the following workout:
Workout of the Day
For time:
30 burpees
10 Russian kettlebell swings 24/16 kg
20 burpees
20 Rkbs
10 burpees
30 Rkbs
Post your scores to the Whiteboard.
Check out all those rockstars in that picture 😉
I won’t be able to stay at the BBQ long, but I’d definitely like to come for a little. I still have no clue what to bring, but I won’t be able to stop by the gym today to give cash. Is there anything specific you need? I can definitely pick it up while I’m at the store. If not, I’m just winging it and grabbing whatever tickles my fancy when I see it, lol.
Good luck to everyone doing Murph today! And awesome job to everyone who did it already 🙂
Dani,
No worries. Just stop by. Go with what tickles your fancy, that’s fine. Can’t go wrong with water. Everybody loves water after doing MURPH!!