Level 1/2 Test – Tonight, April 4th, at 7:00 pm. Remember, signing up is the first test.

Savage Race – Saturday, April 9th. The race is in Dallas, GA. We have a small group going. If you want in, sign up, use code “CrossFit” for a discount and email ivy@mvmntgym.com to get linked up in the carpool. Team name is MVMNT.

MVMNT 101: Get the most out of training – Saturday, April 16th, at 11:00 am. This is free mandatory seminar for every MVMNT member. You should attend the first one available after you join. You only need to attend once. However, you may attend as often as you like. If you plan on testing for Level 4 in the coming months, the written test will be based off of the material presented in this seminar.

New Strength Cycle starts today. 3 work sets per lift, last set will be AMRAP. We will increase load for 3 weeks followed by one week deload. Conditioning looks like this: short and heavy on squat and deadlift days, longer EMOM’s following press and bench, and running intervals on Wednesday and Saturday. 

Warmup
Dynamic Athletic Movement
Hip Mobility Series
10 Down dog Push-ups

Levels 2-4
3 x 10 
Overhead Squats

Levels 0/1
3 x 10
Face the Wall Squats (and/or other Squat Therapy drills)

Lift
Levels 2-4

5 – 5 – 5+
Squat (60-70-80%)

Levels 0/1

8 x 5
Double Kettlebell Squat

Conditioning

“Drag Racing”

All Levels

25-20-15-10-5
Goblet Squats
Push-ups 
Swings
Butterfly Sit-ups

L4 – 32+/24+
L3 – 28+/22+ 
L2 – 24/20

Then, alternating with a partner:

3 x 60 seconds 
Double Kettlebell Farmer Walk