CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE
Congratulations to Nicole! She got her first Bar Muscle-up yesterday!!
This Saturday there’s a bunch of us Spartans doing the 30th Annual RUN AROUND THE LAKE! The lake, as in, Lake Ronkonkoma. It’s a nice, 4-mile run that me, Lisa, Janie, John M., Jon B. and Kerri have done previously. Hosted by the Ronkonkoma Rotary Club. Proceeds benefit the LT. Michael Murphy Foundation – Lone Survivor Foundation – Rotary Foundation and Rotary Charities. Running is always better when it’s for a good cause! Why not join us? One way or another we’ll eat well when the run is done! Click here to register.
9 ESSENTIAL STRENGTH BENCHMARKS FOR WOMEN
Workout of the Day
1X5@75% 1 RM
3 rounds for time of:
Row 15 calories
Post your scores to the Whiteboard.
I’m doing the run as well, with my cousin. See you there!!!!
You are getting stronger at mock speed! Excited for you!
Good luck to all on the run- no one jump in the lake especially if your a guy
Great job Nicole!!