TOP 3 NUTRITION ROADBLOCKS AND HOW TO OVERCOME
SATURDAY SCHEDULE: Spartan Kids 9:15-9:45 am & Adult Session 10-11 am. All other sessions are canceled.
Workout of the Day
Press:
1X3 @ 80%
1X10 @ 60%
1X3 @ 80% +5#
1X10 @ 60% + 5#
1X3 @ 80% + 10#
1X10 @ 60% +10#
Perform 4 cycles of the following complex:
5 Power Cleans
5 Front Squats
5 Push Jerks
Rest 3 minutes between cycles.
Post your scores to the Whiteboard.
There is still time to register for tomorrow’s Run/Walk event, 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. You can show up the morning of the race and register as well.
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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.
