Monday 6/22/15
This weekend:Intro to HaganaH Self-Defense - Saturday, June 27th, 10:30-12:30 pm. Registration is open now. This two hour workshop will cover basic strikes and defenses. You'll get to see knife and…
Saturday 6/20/15
WarmupSpeed LadderHip Mobility 10 Downdog Push-upsConditioning "East Coast Swing"5 Rounds (3 minutes work/ 3 minutes rest) 1 minute AMRAP Burpees 1 minute AMRAP Thrusters 1 minute AMRAP Double Unders 3…
Friday 6/19/15
Because it's Friday.Intro to HaganaH Self-Defense one week from tomorrow, June 27th, at 10:30 am. Registration is open now. We are honored to have COL Brock Gaston, 2nd 3rd degree HaganaH…
Thursday 6/18/15
Read - The Story of Yo: The Oral History of the Beastie Boys | Spin. If you haven't had the privilege of meeting Lili, Mario's daughter, she's pretty dope, as evidenced…
Wednesday 6/17/15
HAPPY 4 YEAR ANNIVERSARY!!!Four years ago today, CrossFit on the Square opened for the first training session on 50 Powder Springs. About two years ago, with the help of most…
Tuesday 6/16/15
WarmupJump Rope 3 Minutes10 Downdog Push-ups 10 Internal/External Shoulder rotations (either with Indian Clubs or 5# plates)LiftLevels 2-48 x 6Bench PressSets across at 60% of your projected 1RM from test…
Monday 6/15/15
Many thanks to everyone that came out for MVMNT 101!Mario noted that this hypertrophy cycle isn't pullup heavy during 101. If the pullup is something you struggle with, you need…
Saturday 6/13/15
Warmup2x Run to Sessions Hip Mobility 10 Downdog Push-upsConditioning "Have at Thee!"8 Rounds (Max Effort, NFT) 5/10/5/10/15/20 yd Suicide shuttle run 8 Double Kettlebell Clean + PressL4 - 24/16 L3…
Friday 6/12/15
Say hello to our newest members: Bryan, Emily, CJ & Henry! Been seeing Jessica Westbrook, Mark Sauro & Brett Waggoner in all the pix and at the gym all the…
Thursday 6/11/15
Bittersweet day as we say goodbye, congratulations, and good luck to Jamie Pollock as she heads to Australia. Jamie accepted a spot on South Melbourne FC, an Australian women's professional…
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