Saturday, Saturday, SATURDAY!! Team USA Fundraiser. Come workout for a Purpose! Help send Becci Holcomb to the IPF World Powerlifting Championship! Suggested donation is $20. You can do that here or bring some cash or a check to the gym. No donation is too small or big. But if you want to out donate your bestie by one dollar, we won’t be mad at you. It’s a “competition” but open to all levels and is purely for fun. There will be some prizes handed out that the Powerlifting Team has solicited from local businesses. You don’t have to be Billy Badass to participate. It’s not like that. You do have to be a member of this community with a great attitude that loves supporting fellow athletes trying to accomplish big things. Make a small donation. Email ivy@crossfitonthesquare.com and tell us that you’re okay with lifting some weight and doing a tiny bit of cardio for America….which applies to every single MVMNT athlete…sooooo…..Make Rocky proud.

Double Under Tips

Own a properly measured rope
Hands stay narrow & in front of your body
Turn the rope from your wrists. Not your elbows
Avoid donkey kicking
Find a focal point on the wall in front of you
Stay in one spot. Avoid jumping all over the floor
Stay Calm & Keep Practicing

Use the comment section below to post times and level!

Warmup

2x
Run To Sessions
10 Down Dog Pushups
Hip Mobility Series

Conditioning
“Sweet Nothings”

Levels 2-4
4 Rounds AFAP (20 minutes)
Run 400 Yd
50 Double Unders
20 Ball Slams

L4 – As written
L3 – 25 DUs if you can’t string them unbroken
L2 – same as 3 OR sub 100 singles

Levels 0/1
3 Rounds AFAP (20 minutes)
Run 400 Yd
100 Single Unders
20 Ball Slams