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 Outrage outdated critics.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
