Gina
THE 2-MINUTE GRIP STRENGTHENER
Workout of the Day
CF Suffolk Striking
–OR–
30 minutes of:
400 meter run
1-Leg Ankle Rock
Quadruped Rocking (“Frog”)
Inch Worm
Lateral Lunge
Pigeon (or “box stretch”)
Floor Sides
Band pull-apart
Quadruped T-spine Reach Across (“thread the needle”)
Post your scores to the Whiteboard.
THIS SATURDAY THERE WILL BE ONLY ONE ADULT SESSION…..10-11 AM. THE 11 AM & 12 PM SESSIONS ARE CANCELED.
This Saturday (June 23rd): The Lt. Michael Murphy Run-Around-The-Lake, a 4-mile run (or walk) around Lake Ronkonkoma. The Run-Around-The-Lake is a long time tradition for CrossFit Suffolk
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For the first time ever the Spartan Race is coming to Long Island! November 17th there is a Spartan Sprint (3+ miles, 20-23 obstacles). In previous years we have competed in Spartan Sprints, a Spartan Super (8+ miles) and two Spartan Beasts (12+ miles on Killington in Vermont). These obstacle races are challenging and fun. Now you don’t have to drive very far to see what the Spartan Race is all about! 21 OF US HAVE SIGNED UP ALREADY! WE’RE SIGNED UP FOR THE 12:15 PM START TIME. THE TEAM NAME IS CROSSFIT SUFFOLK.
