Happiest of Birthdays to the one and only Vanessa PrettyStrong Gale!!

Ready to take your training to the next level? Test your skills this weekend. Level 3/4 Test @ 10:30 am. Registration required.

Upcoming competition opportunity: Saturday Night Fever. Early evening workouts followed by a party fulled loaded with food and bev. We already have six people committed!! Join them to field two teams. Checkout the workouts and email ivy@crossfitonthesquare.com if you want to join our team! 

Kids Summer Camp – Registration going on now!!

• Weekly Sessions 
• 90 minute classes
• 4 days per week
• $60/week or $155 for any 3 weeks below

Weekly sessions will run Monday through Thursday from 3:00-4:30 pm. Cost will be $60 per week or $155 for any 3 weeks.

Weekly Session start dates:

June 1, June 8 & June 15
July 13, July 20 & July 27

Rest Days. What should you be doing? Gym Jones has a suggestion that we’re huge fans of. (Not to mention, we’re huge Gym Jones fans). Read-The Exercise You Should Do On Your “Off” Days.

Warmup
Jump Rope 3 Minutes

3 Rounds
10 Downdog Push-ups
10 Kettlebell Swings

Lift
Levels 2-4
3 x [2/3/5/10]
Deadlift

Sets across at 60% of 1RM. Add 3-5% to last week’s load if you were here. There are 12 work sets, ALL to be done at the same weight. Rest no more than 120 seconds between sets. NO TOUCH AND GO REPS–pause at the bottom and reset your start position every rep.

Level 1
5 x 5
Barbell Deadlift Practice (increase weight each set, maintain optimal form)

Level 0
10 x 6
Kettlebell Deadlifts (single or double)

Conditioning
5x NFT
20 Yd Sled Push
Max Effort Pull-ups (strict if possible)