What an amazing weekend for CrossFit on the Square! Lyndzey competed in her first Olympic Weightlifting meet taking 3d in her weight class. She went 6×6 with a 132kg total in Chuck Taylors no less. Lyndzey has been working under the expert coaching of Edward Baker of Coffee’s Gym and the Texas Barbell Club. More about him to follow. Big congratulations to Lyndzey and we look forward to the CFSQ Olympic lifting team that is in the works.

Saturday night, our newest team member, Annie DeCrescente defeated Mary-Kate Hayes via Arm Triangle at 1:39 of the 2nd Round of her Conflict 19 Fight Club Series in Columbia, SC. This was a HUGE win for Annie and the Striker Fight Team. Be sure to go to her Facebook page and watch her get the tap. It was pretty freaking awesome! Fingers are crossed that Annie is able to get a fight here in ATL so we can all go watch! After a win like that, Annie’s doing what any winning athlete would do…going to Disney San Diego. Monday & Wednesday MVMNT Striking classes are cancelled until August 20th.

We’re all very proud of these Ladies and their accomplishments!! Be sure to show them love!

Lesson 3: You must master the squat movement. You may not need to ever squat heavy, and you may also discover that there are some better tools for you (for you , read that carefully) like Bulgarian split squats or pistols, but mastery of the squat is worth every second you spend on it. You must master this basic movement. Spend years on it if you have to, as I did, but learn to do this. -Dan John

Warmup
Dynamic Athletic Movement

5 Pull-ups
5 Turkish Getups Right Arm (unbroken)
5 Pull-ups
5 Turkish Getups Left Arm (unbroken)
5 Pull-ups

Lift
4 x 8
Back Squat

Sets across. 5-10# heavier than last 4 x 8.

Conditioning
12 Minutes E2MOM
Every two minutes perform the following complex:
Power Clean
Hang Squat Clean
Alternating Lunge
Front Squat
Thruster