If you want to get better, take your practice on the road.

In lieu of the whiteboard for this cycle, we are switching to the comments section (rather than FB) on each daily post for a place to post your times/loads/reps/rounds/levels and anything else that strikes your fancy about the day. The comment section is open now. Unlimited members always have access to Beyond the Whiteboard to digitally track your stats as well. 

June Olympic Weightlifting: Current members you need to confirm your spot. New members: If you want in, email ivy@crossfitonthesquare.com now to get on the list.

This weekend: We have a team heading to CrossFit North Atlanta tomorrow to compete in “Saturday Night Fever.” The comp starts at 3:30 pm and will run until 7 pm. Come down to support the team in workouts such as Super Freak, Tire Inferno, Get Up…I’m a Sex Machine and Studio Filthy 54 followed by the Funky Town after party.  

Yoga is back this Sunday with Danielle Brumfield. Come get your stretch on! $10. Any and all levels welcome. Open to non-members also. Tell your friends!

THIS THOUGH…We are calling on YOU to come support and compete. Donate $20 here to compete. Regular classes will be cancelled that day to maximize participation (so…it’s not a rest day, ya dig??) 

Warmup
Dynamic Athletic Movement

3 Rounds
10 Downdog Push-ups
10 Cossacks

Lift
Levels 2-4
8 x 6
Back Squat

Sets across. There are 8 work sets, ALL to be done at the same weight. Rest no more than 120 seconds between sets. 

Level 0/1
10 x 6
Kettlebell Squats (single or double)

Conditioning
“Flowers of Wow”

5x AFAP (10 minute limit)
30 Double Unders 
15 Wall Balls

L4 – As Rx
L3 – 15 Doubles (if alternating with singles)
L2 – same as L3 OR 90 singles, lighter wall balls 
L0/1 – 90 singles, 10 Wall Balls