Monday 8/17/15

Monday 8/17/15

LEVEL TESTING: 3/4 is this Saturday at 10:30 am. 1/2 is one week from today at 7:00 pm. Don’t forget to sign up for the level you’ll be testing at!

Our next nutrition challenge is about a month away. We are bring in the Dunk Truck on Monday, September 14th

Get your body composition tested using one of the most accurate methods available – testers don’t need to be a member of the gym to participate. 
The price is $40 for first-timers or $30 if you’ve dunked before.
There are 2 steps to reserve your spot: 
1- visit the link below and put your name in the time slot that you want. 
2- visit www.dunktruck.com/products and pre-pay for your test to secure your spot
3- If you have a balance, it will be at the time of your appointment.
 
Good things to know about an appointment with Dunk Truck:
-the water is warm!
-you will be going completely underwater, so bring a towel!
-you will receive an email prior to your appointment with prep info
-the appointment is 15 minutes from start to finish (longer for RMR or VO2)
-make sure you will be on time! If you’re late, it will create a domino effect and your friends will be mad if you take up their consultation time!
-your body composition analysis will be emailed to you after your appointment
 
Reserve your first dunk here. Limited spots available. The Dunk Truck will be back at the end of the Whole Life Challenge on November 9th. We highly recommend doing a before and after if you participate in the WLC. 
 
MVMNT Bowling: Sept 12th, 6:00 pm at Marietta Lanes. Please RSVP to ivy@crossfitonthesquare.com. That’s the weekend before the WLC (See what we did there?) The more the merrier (and the bigger the discount.)!!

Go out in the world and f**k it up beautifully… Horrify us with new ideas. Outrage outdated critics. Use technology for transgression, not lazy social living… It’s your turn to cause trouble — but this time in the real world, and this time from the inside. -John Waters, 2015 Commencement at the Rhode Island School of Design.

Warmup

Dynamic Athletic Movement
Hip Mobility Series
10 Downdog Push-ups

Alternate with a partner:

A.
3 sets
5 Box Jumps
(Levels 0/1 can sub broad jumps if necessary)

B.
3 sets
5 Jump Squats
(L3/4 – empty bar, L2 – kettlebell, L0/1 – unweighted)

Lift

Levels 2-4
5 x 3
Back Squat (85% OR add 2-5%)

Levels 0/1
5 x 5
Kettlebell Squat

Conditioning

Alternate with a partner:

A.
4 Rounds

8 Front Squats
45 sec max reps Box Jumps
Rest ~60-70 sec rest

(L4 – 115/85, L3 – 95/65, L0-2 – KB goblet squats)

B.
3 Rounds

60 sec Farmer Walk
60 sec rest