Congrats to Becci Holcomb and Vanessa PrettyStrong Gale for two gold medal finishes this weekend at the Georgia Spring Open! Becci was selected as Best Female Lifter with a 402 squat, 198 bench, and a 457 lbs deadlift. She tied the state squat record and set new records for the deadlift and total. This is only Becci’s first powerlifting meet. Watch out for more great things to come from this young lifter!

Please note: there will be no change to the 9am Kettlebell class time until further notice–most likely the class will move to 9:15 for the summer months.

April’s Kids MVMNT session starts today! Register your kids. Please email ivy@crossfitonthesquare.com for the sibling discount.

Warmup
Dynamic Athletic Movement

4 sets/12 minutes
5 pull-ups
10 push-ups
15 air squats

Lift
3-3-3
Press

5-5-5
Push Press

DELOAD: keep it light, with perfect form, last set no heavier than 70%

Conditioning
100 strict push-ups

In as few sets as possible, no snaking of the torso, chest to the deck and elbows fully extended every rep. Elevate hands if necessary to get through all the reps.