Level 3/4 Test – This Saturday….at NOON. The time has been changed from 11 to 12 pm.

Lift for Life – CFSQ is hosting a non-sanctioned powerlifting meet benefiting the Wounded Warrior Project. It would be pretty awesome if we had some people from the gym compete. If you’re interested in volunteering, email ivy@crossfitonthesquare.com. Check out the Facebook event here. Join the event. Even if you don’t plan on going, when you join the event you help spread awareness. The event will take place most of the day. So, take a few minutes, hours, whatever you can spare out of your day and cheer on my fellow veterans (some of which are missing limbs, sight, etc.) lift heavy weights and get inspired.  

Warmup
Speed Ladder

Skill
20 Minutes
All Levels
Barbell Clean Progression
L3/4 – once through with empty bar, then add light weight and do the entire progression again
L2 – start with pvc, then move to empty bar
L0/1 – practice with pvc

Lift
5 x 2
Deadlift
At 75% of 1RM
OR If you deadlifted last week, add 10-20#