Tonight, what happens in Vegas…happens worldwide all weekend long. We’ll celebrate the end of the Open in style on Saturday with the 3rd Annual Member Appreciation BBQ! It’s always a great time with Open competitors going head-to-head with friends, family and YOU cheering them on. 10 am-12 pm will be prime 15.5 viewing time and we’ll get cooking around 11:30 am. We are looking for a grill master (aka someone to keep an eye on the meat). Please email us if you’re down. Kids, friends, significant others, (well mannered, leashed) pets….everyone is welcome! If you haven’t RSVPed, please shoot ivy@crossfitonthesquare.com an email with the number in your party.
Today through Saturday, we have a big merch sale going on! Get stocked up. New arrivals coming soon!
I had to borrow this post from Opex. Conan O’Brien is fantastic and this whole speech is perfect, but it’s around 17:25 when he starts dropping serious knowledge. The parallels to everyone’s life and career are spot on. Now, frame it around the Open, CrossFit, powerlifting, marathon running…
“There are few things more liberating in this life than having your worst fear realized.”
“It is our failure to become our perceived ideal that ultimately defines us and makes us unique. It’s not easy, but if you accept your misfortune and handle it right, your perceived failure can become a catalyst for profound reinvention.”
“Whether you fear it or not, disappointment will come. The beauty is that through disappointment you can gain clarity. And with clarity comes conviction and true originality.”
Warmup
Jump Rope 3 Minutes
3 Sets
5 Pull-ups
10 Goblet Squats
5 Down dog Push-ups
10 Kettlebell Swings
Lift
Levels 3/4
5 x 2
Hang Power Snatch
Level 2
Snatch Progression + Light Power Snatch Practice
Level 0/1
Snatch Progression with PVC pipe and then empty barbell
Conditioning
“Anamnesis”
10 Minute Limit ALL Levels
Levels 3/4
3 Rounds AFAP
60 Double Unders (L3 – 30)
10 KB Clean and Push Press R (L4 – 24/18, L3 – 22/16)
10 KB Clean and Push Press L
Level 2
3 Rounds AFAP
180 Single Unders OR 30 Double Unders
10 KB Clean and Push Press R (20/14)
10 KB Clean and Push Press L
Levels 0/1
5 Rounds AFAP
Jump Rope 60 Seconds
5 KB Clean and Push Press R
5 KB Clean and Push Press L