Warmup Jump Rope 5 Minutes 3 Turkish Getups R/L Then, 7 Minutes: 5 Pull-ups 10 Push-ups 15 Squats Strength 3-3-3 Deadlift Conditioning 20-15-10 AFAP Sandbag Clean Box Jump

Warmup Dynamic Athletic Movement 10 minute cap, break up reps as necessary: 30 Overhead Lunges (15 per leg) 30 Down-dog Push-ups 30 Ab Wheel Rollouts Strength 2-2-2-2-2 Clean 3-3-3 Front…

Strength Class is tomorrow at 10:30AM. Come prepared to get in and get to work right away. Warmup Speed Ladder 10 minute cap, break up reps as necessary: 30 Overhead…

Audie Leon Murphy, born June 20, 1925, son of poor Texas sharecroppers, rose to national fame as the most decorated U.S. combat soldier of World War II. Among his 33…

Improve the Kettlebell Rack Position Here’s a post about how a simple adjustment in the way you stand and hold the kettlebells in the rack position can make a big…

Warmup Jump Rope 3 Minutes 10 minute cap, break up reps as necessary: 30 Overhead Lunges (15 per leg) 30 Down-dog Push-ups 30 Ab Wheel Rollouts Strength 5 x 3…

Happy Two Year Anniversary to everyone that has MADE CrossFit on the Square!!! Thank you to our incredible instructors: Greg, Kandice, Eric, Vanessa, Dave & Andy, dedicated clients, and all…

Warmup Speed Ladder Hip Mobility Series 3 Sets 5 Pull-ups 10 Divebombers 15 Kettlebell Swings Conditioning Alternate with a Partner: 50 Double Unders Then, 5 x Double Kettlebell Complex 5…

Warmup Dynamic Athletic Movement Hip Mobility Series 3 Sets 5 Pull-ups 10 Divebombers 15 Kettlebell Swings Strength 3-3-3-3-3 Squat Conditioning 6 Minutes AMRAP 5 Toes to Bar 20 Yd Broad…

Reminder: Saturday 10:30 Benchmark canceled until we relocate. Strength Class is on a limited schedule starting this Saturday and all through next week. Please ask for details if you are…