Friday 2/13/15

Friday 2/13/15

Nutrition Challenge DAY 40!!!! First, congratulations to everyone that completed 30 strict days. Second, to those that continued on in the game for an additional 10 days..mad props. To everyone that participated, this has hands down been the most successful challenge to date. The communication, support and new friendships through the group Facebook page was awesome.

Next steps: 1. Weigh in. 2. Take after photos. 3. Send final points (game ends at 5pm), weight and photos to Bethany. 4. Pay the pot. If today is not day 40 for you, carry on.

Friday, February 20th @ 7pm: End of Challenge Meet up!! We’ll let you know the details next week. 

Calling all Parents: In conjunction with the nutrition challenge meet up, we are hosting a Parent’s Night Out from 7-9pm at CFSQ. Drop your kids (6+) at the gym with Lyndzey for a long CrossFit kids class. $15 per child/$10 per sibling. Cash only. Kids should have water (no food) and be in warm workout clothes. Open to any CFSQ parent. Email to reserve seats.

Tomorrow: Bring a Friend Day @ 9:30 am. If you have not RSVPed yet, email Ivy ASAP and tell us who you’re bringing. Class is open to any CFSQ member: with or without friend. (We’ll make you new friends.)

Open Prep Workshop @ 10:30 am with Trent. If you come to this workshop, you’ll start beating LB’s Patrice’s times. Ten bucks is a steal! 

CrossFit Games Open venues have been announced! Check it out here. It’s that special time of year when we gather round the YouTube and watch ole Dave Castro announce your workout for the weekend….and then immediately break into a cold sweat too anxious to sleep because you realize that 7 minutes of burpees is in everyone’s wheelhouse and you were wishing for heavy deadlifts. Join us, plus 300,000 other CrossFitters (young, old, beginner, elite) in the biggest community event of the year: The CrossFit Open. Sign up. Be sure to select CrossFit on the Square as your affiliate and join Team CFSQ.

Finally, it’s Mardi Gras. Better Know a Krewe. The Krewe of Muses – To the people of New Orleans, they are street names, often mispronounced. In Greek mythology the nine Muses were the daughters of Zeus. First parading in 2001, the Muses organization now has over 1000 riding members and was the first all-female organization to parade at night in Uptown New Orleans. The Krewe of Muses’ vision is to tap into and recognize the local artistic and cultural resources of the community and incorporate them into a Muses Mardi Gras tradition, making the entire community a part of the Krewe of Muses parade. We celebrate their wildness before they were tamed, their virtues after they were appointed, and their place in the mystique of New Orleans, where each virtue seems to thrive.

Dynamic Athletic Movement

20 Minutes
All Levels
Barbell Clean Progression
L3/4 – once through with empty bar, then add light weight and do the entire progression again
L2 – start with pvc, then move to empty bar
L0/1 – practice with pvc


10 Minute Limit ALL Levels
Levels 3/4
3 Rounds AFAP
60 Double Unders (L3 – 30)
10 KB Clean and Push Press R (L4 – 24/18, L3 – 22/16)
10 KB Clean and Push Press L

Level 2
3 Rounds AFAP
180 Single Unders OR 30 Double Unders
10 KB Clean and Push Press R (20/14)
10 KB Clean and Push Press L

Levels 0/1
5 Rounds AFAP
Jump Rope 60 Seconds
5 KB Clean and Push Press R
5 KB Clean and Push Press L