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…

Last workout of 2012! Warmup Dynamic Athletic Movement Hip Mobility Sequence 3 Sets 5 Downdog Push-ups 10 Step ups R/L 15 Ab Wheel Rollouts 20 Kettlebell Swings Conditioning 30-20-10 Kettlebell…

Warmup Speed Ladder Partner Medicine Ball Drills Conditioning 15 Minute AMRAP 10 Punch Ball Shots R/L 10 Double Kettlebell Swings 20 Jumping Lunges (alternate sides) Benchmark

Warmup Dynamic Athletic Movement 3 Sets Hip Mobility Sequence 5 Downdog Push-ups 10 Ring Rows Conditioning 10 Swings 10 Goblet Squats Inchworm out 10 Hand Release Push-ups Inchworm back 10…