High fives from everyone with a birthday of late.

Shout out to Ali, our resident Cool Beans barista and budding CrossFit athlete.  Thank you for helping keep the gym in working order! 

SAVE THE DATE: September 12th. MVMNT Bowling Night. Let’s hit the lanes! We want to start getting a headcount ASAP. Sign up is available on MBO. 

Warmup

Jump Rope 3 Minutes
Hip Mobility Series
10 Downdog Push-ups

Alternate with a partner:
3 sets
5 Hurdle Hops

Lift

A.
(15 minutes)

Levels 3/4
10 Min E2MOM
5 Hang Power Cleans (75% OR add 2-5%)

Level 2
Hang Power Clean Practice

Levels 0/1
5 x 20
Heavy Kettlebell Swings

B.
(10 Minutes)

Level 2-4
4 x 2
Deadlifts (85%)

Level 0/1
5 x 3
Double KB Sumo Deadlifts

Conditioning

Alternate with a partner:

A.
3 Rounds (9 minutes total)

Explosive Complex:
30 sec each for max reps
Box Jumps
Hang Power Cleans (lighter than E2MOM weight)
Burpees

Level 0-2
Sub KB swings for HPC

B.
3 Rounds (6 minutes total)

60 sec Double KB Rack Walk
60 sec rest