Registration deadline for the Power Athlete Team Series is April 14th. Email mario@crossfitonthesquare.com if you are interested in joining the team. Warmup Run Long Block 2x 10 Dips 20 Kettlebell…

Warmup Run Long Block 10 Dips 20 Kettlebell Swings 30 Overhead Lunges Strength 5x5 Push Press (Sets across, add 5# to last time) Conditioning 3 Rounds AFAP Run 400 Yd…

Warmup Jump Rope 3 Minutes Hip Mobility Series Then 2 sets 5 Down Dog Push-ups 10 Sit-ups 10 Kettlebell Swings 5-10 Minutes Practice Clean and Jerk/Toes to Bar Conditioning CrossFit…

^And so it begins...!!!! Only two more Open workouts. That's two more chances to pack the gym with athletes, family, and friends. We expect to see a ton of you…

Warmup Jump Rope 3 Minutes Hip Mobility Series Then 2 sets 5 Down Dog Push-ups 10 Sit-ups 10 Kettlebell Swings 5-10 Minutes Practice Clean and Jerk/Toes to Bar Conditioning CrossFit…

  Open workout 13.4 will be announced tonight at 8PM EST. Watch the live announcement & see Chris Spealler and Graham Holmberg be the first to complete 13.4 here. Our…

Warmup Speed Ladder 3 Turkish Getups R/L 10 Pull-ups 20 Divebomber Push-ups Strength 5x5 Push Press (Sets across, add 5# to last week) Conditioning 5-8 Iso-row Sled Pulls

Warmup Dynamic Athletic Movement 3 Turkish Getups R/L 10 Pull-ups 20 Divebomber Push-ups Strength 3-3-3-3-3 Front Squat (increase weight each set) Conditioning 13! Kettlebell Swings (32k/24k) Burpees (15 minute limit)

Warmup Jump Rope 3 Minutes 2 Sets: Hip Mobility Series 10 Down Dog Push-ups 5-10 Minutes Skill Practice Conditioning CrossFit Games Open WOD 13.3 12 Minutes AMRAP 150 Wall Ball…

Good luck goes out to Team PrettyStrong Athlete's Amanda & Stephanie as they travel to South Carolina today for their first USA Powerlifting Meet!! These two women have come a…