“Creation is a better means of self-expression and possession; it is through creating, not possessing, that life is revealed.” – Vida D. Scudder, The Life of the Spirit in the Modern English Poet

Registration for the CrossFit Games is Live. When you sign up, you will register for our affiliate: CrossFit on the Square. You will join our team: MVMNT Gym. First workout is announced in 41 days. No matter your thoughts about the sport of exercise, the Open is an exciting time in our gym. Be part of it.

That video is two years old. We have grown by leaps and bounds. Notice the friends and family gathered every single time watching, supporting, cheering as we knocked out the work. This year let’s make it bigger, better and louder! 

Gym Closure: This Saturday & Sunday for a chiropractic seminar. 

Level 1/2 Test: Monday, January 25th at 7 pm. 

Level 3 Test: Saturday, February 6th at 10:30 am. If want to officially be scored in the Open, you must be a Level 3 or higher. Sign up is required for all testing. Do that here.

The first nutrition challenge of 2016 is around the corner. Details will be announced soon. This year we’re doing it with the Open in mind. Because what better time to cut out the extra junk in your diet than when you’re competing with or watching a quarter million of your BFFs do their CrossFit thing? Consider the announcement of 16.1 your New Year. 

Warmup

Dynamic Athletic Movement
Hip Mobility Series

3 x 10
Overhead Squat
Downdog Push-ups

L3/4 – once through with empty bar, then add a little weight
L2 – start with pvc, then move to empty bar
L0/1 – practice with PVC

Lift

5 x 2 @ 80%
Deadlift

Conditioning

EMOM 10 Minutes
Burpees
L4 – 12
L3 – 10
L2 – 8
L0/1 – 5

You should aim for a consistent 1:1 work to rest ratio for the entire 10 minutes. That means 30 seconds of Burpees, 30 seconds rest.