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Friday 7/29/16


Shades & Gaines: Sounds like several of you are planning to head to CrossFit III tomorrow to watch our athletes battle it out!! If you’re on the fence or have no idea what a competition is like, you should definitely plan to stop by!

Heat Times:
Fresh N’ Fit, Amelia & Trent, 12:25, 1:50, 2:30
MVMNT, Cope, Bethany, Renata & Mark, 1:00, 2:00, 2:45

CrossFit III, 1600 Kennesaw Due West Rd NW #401, Kennesaw, GA 30152

Retweet: Courtney, 6 amer, pointed out this golf pro doing single leg deadlifts and Turkish get-ups as part of his last physical prep before the PGA Championship this week. Smart man.

Regram: These are the things that make the MVMNT community amazing.

New You Challenge: On Monday, we are welcoming 31 new women to MVMNT Gym for the 6-week New You Challenge!! You’ll see NYC classes on the schedule. Remember, these classes are just for them and they are not allowed to take your classes. If you see new faces, be sure to welcome them as they start their health and fitness journey. 

MVMNT Fam, we are on the hunt for shelving for our storage room. If anyone has old shelving (that’s not a humongous pain to assemble) and wants to donate to a good home, mi casa es tu casa.

Volunteers: With the help of COL Gaston (aka Brock) and Dobbins AFB, we are organizing a one of a kind MVMNT military event. In September, we will head to Dobbins for a day of military meets MVMNT style workouts…think team HMMWV push and Blackhawk pull in a giant hangar. We are looking for 2-3 volunteers to help create the workouts and do a little logistical planning. Interested? You know the drill: email to put your name in the hat. 


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

With a partner:

20 Medicine Ball Chest Pass


Levels 2-4
5 sets
5 Bench Press (75%)
5 Barbell Row

Levels 0/1
5 sets
5 Kettlebell Floor Press
5 KB Bent-over Row


Alternate with a partner:

3 Rounds

Upper Body Complex:
30 sec each for max reps

Battling Ropes – alternating
Ring Rows
Battling Ropes – double

L0-2 – Knee Push-ups are ok

4 rounds (12 min limit)

Jump Rope
15 Medicine Ball Overhead Throws
60 sec Rest

L4 – 75 Double Unders
L3 – 50 Double Unders
L0-2 – 150 Single Unders