Everyone should come to class on Monday night! We’re bringing in Lis from Fuel for Fire from 5-7pm. She’ll be giving out free samples to everyone. FFF is kind of awesome. It’s real food: fruit & whey protein and doesn’t have to be refrigerated. And, if you’re feeling super hungry at the gym (like we often are), its an easy go-to snack that shouldn’t send you frantically trying to find a trashcan in the middle of a workout. Score!
Check out this review from Breaking Muscle.
Question: Should I Enter the Open? In just three weeks, some of you will have already completed 15.1. Might as well sign up now. I want to see a few new faces on the team roster by the end of the day!
Once you’ve signed up for the Open, email ivy@crossfitonthesquare.com to join our powerlifting team for Lift for Life. A month is plenty of time to prepare (and really you’ve been preparing…squat, press, deadlift) and strength coach Amanda has volunteered to prep anyone that wants to participate for free! This is a novice meet. No special equipment required. Conversation with Amanda this morning:
Amanda: “Have you thought about a CFSQ team for the meet? Get some folks together to do the Wounded Warrior meet?” Me: “I’d like to. Would you help folks get ready? It’s the first week of the Open so lots of people will be hesitant.” Amanda: “Oh damn. Forgot about that. They don’t have to go balls to the wall. I’m not. It’s about raising money and having fun. You don’t even have to wear singlets.” BAM! There will be several vendors, food trucks, and big prizes. Plus, you’ll get to rub elbows with some of America’s troops. Sounds like the perfect day to me. Don’t wait until the last minute. Just join up now.
Warmup
Dynamic Athletic Movement
Skill
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
Conditioning
“Contrast Shower”
16 Minutes E2MOM (8 rounds)
Levels 3/4
3 Clean Pulls
2 Hang Power Cleans
1 Hang Squat Clean
2 Front Squats
3 Power Jerks
L4 – 135/95
L3 – 115/75
Level 2
Double Kettlebell Complex*
5 Swings
5 Cleans
5 Squats
5 Push Presses
Levels 0/1
6 Rounds (16 minute limit)
Single Kettlebell Complex*
Right side:
5 Swings
5 Cleans
5 Squats
5 Push Presses
Then repeat on left side.
*if you put the weights down or rest in an unauthorized position during the complex, you owe 10 burpees per infraction after the workout.