Shout out to our Spartans from this past weekend: Graham, Juan, Mark, Mario, Joseph & Laura!! 

Know before you go.

Tonight: Join us for a MVMNT dinner at Pappasitos on Windy Hill at 8 pm. Everyone is invited! But please RSVP to ivy@mvmntgym.com.

Read: The Surprising Mindset Changes of Every Female Lifter by Nicola Joyce, Lift Big Eat Big.

You’re bigger now… but happier to show it (Preach!)

When you started lifting, phrases like “thunder thighs” were the stuff of nightmares. But these days, when you do indeed have thunderous thighs (and humdinger hamstrings), it feels great. Who wouldn’t want to have big, powerful legs? If anyone doesn’t get it, they’re not your people. Back in the days before you lifted, you couldn’t imagine being happy showing your legs off in shorts. These days, the legs are bigger, and they’re in shorts more often.

You amaze yourself, every day

There’s an old saying that the iron never lies. Weights are weights. There’s no cheating and no luck in strength sport. And as you progress, you amaze yourself in what you can do. Old limits are blasted away and new ones set. Before long, those new goals are old news too. You can do more than other people thought you could. And more than you realize.

MVMNT March Madness: Apparently, Niki is a mega college basketball fan (who knew??). She’s offered to host a MVMNT March Madness tourney and we couldn’t turn her down. 

$10 per bracket. Limit is 2 brackets per user. Pay before you create your bracket! Winner takes the WHOLE pot and bragging rights for the next year! Drop your dollars at the front desk starting Monday. 

Warmup

Jump Rope 3 minutes

Hip Mobility Series
10 Downdog Push-ups

Competitors

Snatch Progression, then

3x for quality
5 Snatches (start with empty bar and work up to 75)
1 Bar Muscle-up
30 Sec Downdog hold  

Everyone else

4x for quality
5 Downdog Push-ups   
10 Ring Rows 
5 Double KB Swings

Conditioning 

Registered Rx Competitors 

Open Workout 16.3

Complete as many rounds and reps as possible in 7 minutes of:
10 Power Snatches
3 Bar Muscle-ups

Men use 75 lb.
Women use 55 lb.

If you are Masters or Scaled, check the CrossFit Games Open Workout page for details about modifications to the load or the movements.

Everyone else

10 Minutes AMRAP
10 KB Clean and Push Press  
5 Pull-ups 

L4 – 2Kb, C2B
L3 – 2Kb
L0-2 – 1Kb if necessary (5R/5L), ring rows or assisted pull-ups