Massive thank you to every single instructor for donating their entire Sunday to planning MVMNT’s future. You simply do not see that kind of passion and dedication to the mission at other CF gyms. Be proud of everything we have accomplished so far and what looks to be the best year yet!

Nutrition Challenge Day 22: Points are due to bethanycfsq@gmail.com by midnight tonight. Remember last night counts towards the sleep bonus. Eat–Creamy Sundried Tomato Chicken Pasta, from PaleOMG.

Level 3/4 Test is February 7th at 11 am. 

Registration for the 2015 CrossFit Open is going on now. Sign up with Team CFSQ. If you signed up, but didn’t select an affiliate or join a team…go to the Games site and update your profile! Not sure if you should sign up for the Open? Check out these people doing the Open…

Warmup
Dynamic Athletic Movement
Hip Mobility Series

Lift
5 x 2
Deadlift
At 65-70% of 1RM
If you deadlifted last week, add 10-20#

Skill
Level 4
4x AFAP
40 Yd Spider/Crab walk
5 Handstand Pushups
12 Stall Bar Leg Raises
25 Air Squats

ALL OTHER LEVELS NOT AFAP

Level 3
160 Yd Spider/Crab walk
20 Handstand Pushups (negatives)
50 Stall Bar Leg Raises
100 Air Squats

Level 2
120 Yd Spider/Crab walk
90 Sec Handstand Hold
50 Stall Bar Leg Raises/Knee Tucks
75 Air Squats

Level 0/1
80 Yd Spider/Crab walk
120 Sec Down Dog Hold
Practice Kicking Up to Handstand
30 Stall Bar Leg Raises/Knee Tucks
50 Air Squats