Its time to stop feeling sorry for myself and say thanks.
Thanks to my spine for organizing my body in shapes.
Thanks to my hands and arms that allow me to manipulate, hang, grab and support.
Thanks to my eyes and the ability see.
Thanks to my legs and feet for locomoting me everywhere.
Thanks to my skin that sends me all this tactile info.
Thanks to my mouth, teeth, jaw for chewing, talking bullshit and also some good shit.
Thanks to the digestive, blood, lymph, vestibular systems, thanks to the skeleton and articulations.
Thanks – BODY.
Without you, there is no me!
-Ido Portal.

BIG ANNOUNCEMENTS:

This weekend plumbers will be in to wrap up the locker room project!!! It is no small task though. The concrete slab is being cut open..wide open to outfit the locker rooms with new pipes. Our hope is that this happens Saturday-Monday as promised by the job manager. Our goal is to limit interruptions to class. We will provide you with as much information as quickly as possible regarding any cancellations (hopefully there are none) and location changes (like heading to the park instead of the gym). Please check here and our FB page for updates. (FB is the easiest and fastest way for us to provide info. Even if you are anti-social media, still checkout our page every once in awhile to see what’s going on.)

KIDS CLASS STARTS IN MARCH!!

We are very excited to announce the start of CFSQ’s Youth Speed & Agility Class. Lyndzey will host a regular kid’s class 4 times a week Monday-Thursday starting March 3rd. A 45 minute class will start at 3:30pm with 15 minutes of kid’s open gym time. Pickup will be from 4:15-4:30pm. We are welcoming kids from 7-13. If you have kids that are interested in class outside the age range, please contact us to discuss. Similar to adult CrossFit classes, the youth program will focus on basic movement patterns, gymnastics, coordination, speed and agility. We are introducing this course for $100 per month for unlimited classes with discounts available for additional family members. Class is open to kids of members and non-members alike. Please contact ivy@crossfitonthesquare.com to get your kids started!

Friday’s Strength Class is moved to 3PM in order for us to prep for the plumbers.

The following people need to go back into their CF Games account and join Team CFSQ: Bethany, Chris, Livergood and Patrice. Register for the Games here. (You think being nagged about joining the team is bad, wait til its time to start submitting scores. YIKES! Like white on rice.)

Warmup
Dynamic Athletic Movement

3 Sets (10 minutes – if you don’t finish all 3 sets during the warmup, make up the rest before you leave)
20 Push-ups
20 Wall Ball Shots
20 Kettlebell Swings

Lift
1RM
Snatch

No more than 6 single reps to get there.

3-3-3-3
Overhead Squat

30-50 reps
Ab Wheel Rollouts