“If you set your goals ridiculously high and it’s a failure, you will fail above everyone else’s success.” – James Cameron

Congratulations to Kyle!! Kyle and his wife, Teresa, just had their first baby! Kyle Jr. aka KJ, 7lb 15oz, 21 inches.

SATURDAY 9:30 Class. Please disregard the change to tomorrow’s schedule. We were assuming the comp would start at the crack of dawn. It doesn’t. Our RX teams, Fresh n’ Fit and MVMNT, start at 12:25 and 1:00 pm respectively. Resume normal schedule. 

Saturday: Shades & Gains at CrossFit III in Powder Springs. Come watch fellow MVMNT athletes get down! And get back up and get down and back up….they’re called burpees. 

Heat Times:

Fresh N’ Fit, Amelia & Trent, 12:25, 1:50, 2:30

MVMNT, Cope, Bethany, Renata & Mark, 1:00, 2:00, 2:45

Read – 5 Mistakes That Might Be Holding You Back by JTS. So much yes. 

Level 1/2 Test: Monday, August 1st at 7 pm. 

Warmup

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

Alternate with a partner:

A.
3 sets
5 Hurdle Hops

Lift

Levels 3/4
10 Min E2MOM
5 Hang Power Cleans (75%)

Level 2
Hang Power Clean Practice

Levels 0/1
5 x 20
Heavy Kettlebell Swings

Then,

Level 2-4
4 x 6
Romanian Deadlifts

****Use about 50% of regular DL 1RM (eg. if you have a 315 max DL, do your work sets today at about 155#)

Level 0/1
5 x 5
KB Deadlifts

Conditioning

Alternate with a partner:

A.
3 Rounds

Explosive Complex:
30 sec each for max reps
Box Jumps
Hang Power Cleans (lighter than E2MOM)
Burpees

L0-2 – Sub KB swings for HPC

B.
3 Rounds

60 sec Double KB Rack Walk
60 sec rest