Tuesday 2/10/15

Tuesday 2/10/15

Congratulations to all of our new Level 3 Athletes!! You guys gave it your all on Saturday and we couldn’t be more proud!

Calling all strength athletes! (that’s you. that’s everyone at CFSQ.) On March 1st, we are hosting Lift for Life, a powerlifting meet raising money for the Wounded Warrior Project. You have two options: LIFT or support. We want to see you there. If you are interested in lifting (which you should be!), contact ivy@crossfitonthesquare.com ASAP. We would like to have an official CFSQ team (we will cover the team fee). Amanda has volunteered as team captain. She will be hosting team practice on the weekends (going over the lifts, faults, and commands) at times determined by the team. Only a few weekends are left (which is enough time to prep you) but you need to reach out to us today! Shout out to Bill for being the first person to step to the platform! A powerlifting neurosurgeon…awesome. 

Open Prep Workshop (aka understanding how to do conditioning workouts) is Saturday at 10:30 am. If you have already signed up for the Open, are one of many who like to wait until the last minute, are on the fence about signing up for the Open this year, or you are a CFSQ member who participates in daily conditioning (hint hint), this workshop is for you. 

 The Open Prep Workshop is designed to help both athletes and coaches improve athletic performance at any level of conditioning. The course builds on our foundational methodology presented at the CF101 Course and explains how to apply that knowledge for competitor workouts, programming, and game-day. Topics like nutrition, goal setting, and inspiration are also covered.

The goal is for any level of athlete or coach to leave more prepared for CrossFit competitions.

This workshop is designed for: • Beginner, Intermediate, Advanced, or Elite athletes / Levels 0-5

You should leave this course with: • The ability to identify strengths and weaknesses; • Improved understanding of how to prepare physically and mentally for competitions and workouts; • Inspiration that anyone can compete in CrossFit at some level.

Learning Objectives: • Analyze each one of CrossFit’s modalities for improved performance in competitions. • Understand the options for efficiency of movement within each modality. • Use a template for preparation of workouts and competitions involving strategy, warm-up, execution, and recovery.

Sign up today.

Dynamic Athletic Movement

15 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


EMOM 20 Minutes (10 rounds)
Levels 2/3/4

At the start of even numbered minutes perform one exercise,
on odd minutes perform the other:
3 Clean + Jerks
12 Overhead Lunges (hold a plate overhead while you lunge)

L4 – 155/115, 45/25
L3 – 135/95, 35/25
L2 – 95/75, 25/15

Levels 0/1
EMOM as above:
5 Kettlebell Clean + Press R/L (OR Double KB C+P)
10 Goblet Lunges