Party. Saturday. 7pm. CFSQ always does it right.

Interested in little friendly competition? Garage Games: Xs & Ys 2014 is coming up in a few weeks. We have at least one team going….and really, the more the merrier. Most of the workouts have been released. If you’re serious about giving up a Saturday to workout all day long in the freezing cold, email ivy@crossfitonthesquare.com. This is a team only event with one female and one male either kissing or shaking hands. We sent two teams last year and they killed it. The fight they put up was nothing short of impressive. Afterwards, in typical CF fashion, we went out for food and drinks. Join us. You will not be sorry you did. More info is on our events page.

Watch—Burdick and Bell on Round Back Dead Lifting Part 1, with Kelly Starrett from Mobility WOD.

Warmup
Speed Ladder

10 Halos
Then,
3 Sets
1 Getup R/L
5 Down Dog Pushups
10 Kettlebell Swings

Skill
Review
-Single Arm Swing
-overhead lockout position

Kettlebell High Pull

Lift
Levels 1-4
5 x 2 @ 80%
Deadlift

Level 0
5 x 3
Double Kettlebell Sumo Deadlift

Conditioning
“Lemongrass”

8 Minutes AMRAP
Levels 2-4
10 Right Arm Swings
5 Right Leg Plyo Step Ups
10 Left Arm Swings
5 Left Leg Plyo Step Ups

L4 – 24/20
L3 – 22/18
L2 – 20/16
Box height is 24″ for 5’8″ and taller

Levels 0/1
5 Two Hand Swings
5 Right Arm Swings
5 Right Leg Plyo Step Ups
5 Two Hand Swings
5 Left Arm Swings
5 Left Leg Plyo Step Ups