CrossFit On the Square shared a link on Facebook
PATS practice will at at 10:30 this Saturday.
|Name||CrossFit On the Square|
|Address||50 Powder Springs St.|
Marietta, GA 30064
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Happy Hump Day! As you all know, this Saturday is our Balls4Balls fundraiser event. If you haven't already signed up online, you have until Friday to do that and donate some $$$ to a great cause- testicular cancer! We are releasing the WOD today, it is a fun partner WOD that everyone of all levels can do and participate in, so invite your friends and family! FOR TIME: 100 WallBalls (20/14) 100 Partner Sit-ups 100 Burpees w/ the WB (alternating - pass to your partner) 400m Run w/ the WB (pass to your partner) *20 Min Cap*
Great work all around today guys!! We did a little bit of everything. Conditioning, strength, and a smoker of a metcon. It was amazing how many people hit PR's today with a 3 second hold in the bottom, way to go everyone. We will continue to work on some interval conditioning training tomorrow. Warm-up/Conditioning With a partner... EMOM for 6 min. Odd- 10 Burpees Even- (15/12) calorie row With a partner.... EMOM for 6 min. Odd- 15 Wall Ball Shots Even- 10 KB Swings (70/53) WOD With 9 minutes on the clock: Complete 2 Rounds of: 9 KB/DB Snatches (53/35) 15 Pull-ups 21 Box jumps (24/20) With the remaining time complete as many Deadlifts as possible @ (275/185) *Every 5 deadlifts you complete, you must do 3 bar facing burpees. Keep up the good work on the Push-ups Finisher!
More BIG NEWS! We are excited to announce that we will now be carrying Kill Cliff for sale at CFD! $3 a can, just sign your name to the clipboard and how many cans you've gotten. CC/member accounts will be charged (no cash). Check out the new fridge over to the left when you walk in the front door. Get some TODAY! All 3 flavors are available! Please note we are keeping close inventory of these so please don't take any out without writing down your name and quantity on the sheet- clipboard on top of the fridge. Thanks! www.killcliff.com https://www.facebook.com/killcliff?fref=ts
Everything you ever wanted to know about mobility but were in too much pain to ask..... http://crossfiteternal.com/2014/04/22/coachs-corner-mobilitywod-principles-with-k-starr/
Tuesday (4/22) WOD: 2rds 2min max Wallballs (20/14) 1min max Burpees 2min max Front Rack Lunges (95/65) 1min max DUs 2min max G-2-0 (95/65) 1min Rest Scaled - 14/10, 65/35, 2-to-1 SUs Competitor - 135/95 *score = total reps Strength WOD: Back Squat Warm Up - 3x5 Working - 5,5,4,4,3,3,2,2 (Increasing weight) Next Level Oly WOD: Snatch Complex 5 Rds - 2 Hang Squat Snatch - 1 Squat Snatch (from floor)
Another force in his 40s! - This young ninja gaiden does not look a day over 29! Steve is a regular CFSV breakfast clubber and is getting better everyday.LEVEL 1ACTIVATION:3min row (strapless)3x10"/10" PVC Sumo Box BS3x10"/10" PVC Sumo DL3x10"/10" PVC SDHPSTRENGTH: 5min to WU Sumo Box BS3x1 ME Sumo Box Squat (box to be at par). If you have a PR on record and break it you're done.5min to WU Sumo DL3x1 ME Sumo Deadlift If you have a PR on record and break it you're done.W... http://ow.ly/2FRKlr