CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

Congratulations to Nicole!  She got her first Bar Muscle-up yesterday!!

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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
Back Squat
1X5@75% 1 RM
1X3@85% 1RM
1X1@95% 1RM

3 rounds for time of:
Row 15 calories
10 burpees

Post your scores to the Whiteboard.