Congratulations to Darrell Grizzle for completing the CrossFit Strongman Trainer Course!! Darrell will be competing with Team PrettyStrong one week from Saturday on November 9th in Norcross along with Coach Bell and Amanda. PLEASE come show your support!!

The gymnastics seminar is this weekend at Cobb Gymnastics Center with CFSQ incoming coach, Lyndzey Dare. The cost is $15 from 4:30-6:30pm. There is limited space in this class. Please email ivy@crossfitonthesquare if you want a spot!

Warmup
Dynamic Athletic Movement

Break into as few sets as necessary
5 Turkish Getups R/L
50 Air Squats
30 Push-ups

Lift
3 x 5/X
Press/pull-up

Use the same weight (around 75-80%) for all three work sets.
Superset with max reps pull-ups after each work set of the press.

Conditioning
13!
Kettlebell Swings (32k/24k)
Burpees