August dates announced:

CF101
August 16th @ 10:30am
All CFSQ members are invited and required to attend. CF101 is a free course designed to help you understand how to get the most out of your training. It is also a prerequisite for testing. This makes three CF101 courses in a row. From here on out, they will happen once every two to three months.

USA Powerlifting Coaching Course
August 17th @ 9:00am
This course is open to anyone interested in expanding their powerlifting knowledge and becoming a certified coach. Please email ivy@crossfitonthesquare.com for the links to sign up. The gym will be closed all day for the certification.

Level 1/2 Testing
August 23rd @ 10:30am

Level 3/4 Testing
August 24th @ 11:00am

Beginning in September, all workouts will be broken into levels. You’ll train at the level that you’ve tested for. If you haven’t tested, you’ll train at level 1. We want you to test. We want you to challenge yourself and step out of your comfort zone.  We want you to use the level tests as a way to determine where you currently stand, what your strengths and weaknesses are and as an easy way to establish goals.

MVMNT Striking
Mondays & Wednesdays @ 5:15pm
Saturdays @ 10:30am
Free!! But you must sign up. If you’re bringing a friend (and they’re more than welcome), please let us know and we will reserve a spot for them! Saturdays look to be big so be sure to get your spot!

Warmup
Dynamic Athletic Movement

3 Sets
1 Turkish Getup R/L
10 Down dog Push-ups

Lift
4 x 8
Back Squat

Sets across at 65%.

Conditioning
E2MOM 10 Minutes
3 Power Clean
5 Max effort Burpees