Warmup X-Hop Drills Hip Stability Series Strength 5/3/1 Track your lifts! You should know which lift you still need this week. Conditioning 5 Rounds AFAP 40 YD Walking Lunge 10…

http://www.youtube.com/watch?feature=player_embedded&v=43pIkeA_ZZg#! Warmup Run/Bearcrawl 3 x Squat Mobility Sequence 3 Sets 10 Kettlebell Swings 10 Ring Push-ups 20 Jumping Lunges (alternate legs) 10 Ab Wheel Rollouts Strength 5/3/1 Back Squat Week…

Some of you are still coming in with blank stares when it's time to start lifting. If you have questions, ASK! You need to plot out your lifts for this…

If you have already lifted on Monday and Tuesday this week, today you will focus on recovery/core stability while everyone else is lifting. Foam roll, run through the plank series…

The Garage Games ONE event takes place on February 16th (individuals) & 17th (teams) in Suwanee, GA. If you are interested in competing, please send an email to mario@crossfitonthesquare.com. New…

Today is the beginning of our next strength cycle. We are implementing a variation of Jim Wendler's 5/3/1 strength training program, which is a different approach to lifting than we…

Warmup Dynamic Athletic Movement Mobility Flow Drills Conditioning "Kelly" 5 Rounds AFAP Run 400 YD 30 Box Jumps 30 Wall Ball Shots Benchmark "Badger" 3 Rounds AFAP 30 Squat Clean…

This is by far the coolest piece of artwork to come into the gym! Thanks Amy! Already committed to the Whole30? Thinking about giving it try? Read on from whole9life.com.…

Whole9’s Nutrition in 60 Seconds - “We eat real food – meat, fish, eggs, vegetables, fruit, healthy oils, nuts and seeds. We choose foods that were raised, fed and grown…

Welcome to 2013. We are back to a full schedule today.  This week grab your workout log and take a look at how far you've come and where you need…