SPARTAN PERFORMANCE                                      CROSSFIT SUFFOLK

"Del"

For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees

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Check out the newest editions of the Spartan Performance "arsenal"!  We added Farmers Walk handles and a Sled built by Black Widow Training Gear in Bohemia, NY.  Black Widow is owned and operated by Dean Schantz.  Dean is a fabricator with a training background and he's also a former Marine.  Respect!  So Dean has all that going for him and he's a good guy.  Check out the Black Widow website and the Facebook page so you can see what Dean offers and what he's done for other gyms.  If you have an idea for training equipment run it by Dean.  Chances are good that he can build it for you.  Black Widow is a home-run if you live on Long Island.  The prices are outstanding, the quality is excellent and you have the opportunity of not having to pay for shipping.  What's better than that?

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A great time was had by all on Saturday afternoon when we (Lisa, Tall John, Elyssa, Troy and yours truly) crossed the border into Nassau County and participated in the last of the Games Open workouts and enjoyed food at CrossFit 516.  John, Lisa and Troy did the workout and I enjoyed the food!  Speaking of Lisa…she did the workout at Spartan Performance then did it again at CrossFit 516 about an hour and half later!  The coaches of CrossFit 516, Tyler and Logan, were amongst the first visitors we had back in the early days of Spartan Performance.  We've remained friends ever since.  They are not only excellent coaches and competitors, but they are truly into the aspect of community building for CrossFit.  We always have a good time when we are with them and their athletes!  CrossFit 516 is hosting the Festivus Games, August 4th.  The Festivus Games are a national CrossFit throwdown designed specifically for the novice-intermediate CrossFit athlete.  We encourage all of our athletes to participate.  This is the only event we know of designed with the novice and intermediate CrossFit athlete in mind!  You can register here.

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 The good times just kept rolling into Saturday evening when we were back at CrossFit Suffolk to say goodbye-for-now to Zach.  Thank you to eveyone who came out to see Zach off.  Special thanks to Sal of Luchese's Pizzeria for providing the chicken dishes as well as our favorite cheat meal, Pizza!  Special thanks to Grady and Kyrene who could not attend, but gave Zach a very thoughtful gift!  We have our own fantastic community!  We're going to miss Zach!