Recognize the guy on the left? Yes, Jon Burklow was in a band. And apparently, they had some serious followers. “The Whole Nine is a four- piece powerhouse rock band, reigning from the Deep South in Atlanta, Georgia. Composed of four members of whom all are highly motivated and dedicated to infecting the ears of many and all who will listen. The music of The Whole Nine can described as a diverse, yet powerful mixture of high-energy rock n’ roll and alternative punk rock. With the experience of creating and maintaining a considerable following in the underground Atlanta punk-scene, The Whole Nine aspires to spread their music to new, incredible levels. Right about 2 years ago, after 2 nationwide tours, plenty of shows, 4 solid recording sessions, close calls with some labels, and too many memories to count, The Whole Nine peacefully parted ways in January of 05.” Sorry, Jon, couldn’t find the Wikipedia page, but no wonder you’re the king of karaoke. Happy Friday.

Tomorrow, we finish the 2013 CrossFit Open. Join us at 10:30 to cheer on the competitors. Then stick around for some BBQ and good times. Please RSVP to ivy@crossfitonthesquare.com & let us know if you are bringing a side dish or beverages.

C2B Pullup tips: POSITIONS: Keep your head neutral, shoulders on the shelf, pull your elbows all the way back. MOVEMENT: Explosive kip/kick and row back. PURPOSE: Chest slapping the bar for a PR party! Checkout more from gymnasticswod.com on C2B pullups.

Warmup
Speed Ladder

10 Dips
20 Kettlebell Swings
30 Overhead Lunges

Strength
4×6
Romanian Deadlift

Conditioning
Volume Ladder
Sandbag Shoulder + Squat