Monday 2/9/15

Monday 2/9/15

Congratulations to Jose for competing in the teen division at Garage Games One this weekend! These teenagers are nipping at our heels. Check out this 14 year old beast…

Nutrition Challenge Day 35: It is smooth sailing the rest of the week. Get the last week of points to Bethany. Pay the pot what you owe. Points for today through Friday are due to Bethany by 5pm on Friday, Feb 13th along with all cheat dollars you owe. So, yes, the game ends on Friday at 5pm (or your 40th day.) 

Tonight: Lis Saunders from Fuel For Fire will be at CFSQ giving out samples from 5-7 pm. Workout tonight or stop by and hanging out with us for a while and have a little protein. (Nutrition Challenge approved.)

Bring a Friend Day: Saturday, Feb 14th at 9:30. Please RSVP to ivy@crossfitonthesquare.com

CrossFit Open Prep & Strategy Workshop w/Trent Brumfield: Saturday, Feb 14th at 10:30. $10. Learn how to be a better competitor and throw down in a workout at the end. If the instructors will be there…you probably should be too.  Sign up here under workshops.

Warmup
Dynamic Athletic Movement

Skill
15 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

Lift
5 x 2
Deadlift
At 75% of 1RM
OR If you deadlifted last week, add 10-20#

Conditioning
1/2 “Cindy”
10 Minutes AMRAP

All Levels
5 Pullups
10 Pushups
15 Squats

L4 – C2B Pullups
L3 – as Rx
L2 – jumping or band assist
L1 – ring rows and box pushups if necessary