New member. Please welcome Martin to our MVMNT community!

Dunk Truck. The Dunk Truck returns Monday, March 14th from 3:30-7:30 pm. Sign up here.

The Open. Our team is steadily growing! We are just nine days out. 

The Movement Fix. As a reminder, the gym is closed this Sunday for the Movement Fix. This seminar is open to coaches and athletes looking to improve basic movement patterns and positioning. 

Massive Congratulations! Team PrettyStrong killed it this weekend. “I understand you don’t respect yourself, you don’t respect others, but the one thing ya gonna do today is respect the weight on the bar.” -Dave Bell dropping wisdom to a stranger in the warmup room this weekend. Like Whoa.

Team PrettySTRONG has 5 lifters competing at the USAPL Citadel Nutrition Meet. They had a few first timers competing, Courtney Cox & Elissa Lee, as well as some vets, Joan Sherwood, Lisa FrenchVanilla & Zack Smith. As a team, they hit 43/45 lifts setting several personal records along with Georgia records. 

Warmup
Dynamic Athletic Movement
Hip Mobility Series

Lift
Levels 2-4
5 x 5 @ 85%  USE 2 SPOTTERS! 
Squat

Levels 0/1
5 x 7
Double Kettlebell Front Squat

Skill
Level 4
5 x AFAP
4 Weighted Pull-ups
12 Push-ups
20 second L-sit
15 Wall Balls

ALL OTHER LEVELS NOT AFAP
Break up reps into manageable sets

Level 3
20 Weighted Pull-ups
60 Pushups
100 second L-sit
75 Wall Balls

Level 2
30 Chin-ups
30 Hanging Scap Retractions
50 Pushups
100 Second L-sit
50 Wall Balls

Levels 0/1
50 Ring Rows
30 Hanging Scap Retractions
30 Box Pushups
180 Second pushup position plank
50 Wall Balls