Reminder: All members are required to sign up for class. If you receive a message that says that class is full, class is full. The class size limit is for your benefit. Our mission is excellence in every class. Too many people in class diminishes that excellence. We’ve seen poor quality firsthand and it will not happen inside our doors. If you are unsure about how to do so, please email ivy@crossfitonthesquare.com.

Tonight we find out the last Open workout for 2013! The predictions are flying around that this will be the hardest one yet. To celebrate the end of the Open and everyone’s accomplishments over the last 5 weeks, we will be hosting a member appreciation BBQ immediately following 13.5. Friends, family, and every CFSQ member are welcome. We will provide the meat. If you would like to enjoy a particular side dish or adult beverage, please bring it!

Warmup
Jump Rope 5 Minutes

10 Dips
20 Kettlebell Swings
30 Overhead Lunges

Strength
3-3-3-3
Clean+Jerk

Conditioning
3 Rounds AFAP
10 Burpees
20 Wall Ball Shots
30 Sit-ups