Ladies Night – Wine & Workout: Saturday at 6 pm. Free Ladies only class. Sign up under classes in Mind Body

Bring a Friend Day – Saturday, April 23rd, 9:30 am. Bring a friend to the regularly scheduled CrossFit class. Please RSVP to ivy@mvmntgym.com and tell us who you’re bringing. You need not bring a friend to come class. 

Trivia Night with Cassiday of Star94 – Saturday, April 23rd at 6 pm. We need lots and lots of people to come play! There will be prize!! Feel free to bring drinks and snacks for your table.

Calling all MVMNT Vets!! I’m talking to the Level 3 & 4s, to the people that join us for all of the events, that have been around for years, etc….First, thank you for making our events so successful. But, second, we need your help. The new people aren’t coming to anything. We put so much effort into making this community great through exercise and nutrition. We want the same for our social events.  I’m challenging you to engage a new MVMNT member and get them out to one of these events. They need to know that social time and CrossFit go together like protein powder and water. It’s win win for us all. 

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%)

Add 10# to each work set from last Monday. If you didn’t squat last week, stick with the percentages above. 

Levels 0/1

8 x 6
Double Kettlebell Squat

Conditioning

10 Minute Volume Ladder

Air Squats
Box Jumps

Start with 5 reps of each movement, add a rep every minute (minute one will be 5 squats, 5 jumps; minute 10 will be 14 reps of each)