On October 31st, we mean business. Of all the bizarre quasi-CrossFit traditions out there, training in a costume once a year is by far the best one. If you’re coming to workout on Halloween, we highly recommend that you dress up. This will be our second annual costume contest! We will take your picture prior to class starting and voting will start on November 1st. Winner of the contest will receive a free hoodie and paid entrance into the Gobble Jog!

This will be our 3d CFSQ Gobble Jog Team run. Registration is up and running! Please join the CrossFit on the Square team here. This year we are encouraging everyone to run the 10k rather than the 5k. Our plan is to gather as many CFSQ members as possible in the parking lot to cheer on the 5k runners (and possibly throw some kettlebells around. hint hint) after the 10k is over. We’ll give you more details soon!

If you are thinking about getting competitive, consider participating in the Xs & Ys event! This one day comp includes 3 workouts plus a bonus if you break into the finals. This is a team only event: 1 male & 1 female. If want to participate, but don’t have a partner, please let us know! We’ll help connect the 6 am crew with the late night folks.

Warmup
Speed Ladder

3x (10 min limit)
Hip Mobility Series
10 Downdog Pushps
10 Pull-ups

Conditioning
4 Rounds
Alternate with a partner
10 x 5 yard lateral shuffle
Side plank R
10 x 5 yard lateral shuffle
Side plank L

Keep your hips low and square to the line and do NOT cross your feet as you move sideways. Transition quickly between exercises. You should begin side shuffle only once your partner is actively in the side plank position.

Then,
3 Sets
10 Punch Balls R/L
30 Sec L-sit

This workout is NOT for time, focus on speed on the ball/impact on the wall, and maximal effort on the L-sits.

The punch ball exercise is for maximal speed; use a LIGHT medicine ball (6-8# for most women, 8-10# for most men). If you’re a super tough badass and your ego demands that you use a 20# ball, perform 250 burpees before starting the workout.

L-sit should be done on boxes, parallettes, or rings. If you can’t handle 30 seconds in one go, break it up into 15 or 10 second efforts, as long as you get 30 seconds per set, you’re good.