Happy Birthday to THE Jon Burklow. That’s him busting out 15.3 last year.

The Open starts in 36 days. Our team is growing!! When signing up, choose CrossFit on the Square as your affiliate and MVMNT Gym as your team. 

For those of you new to the CrossFit scene and are staring at us like were speaking in Greek….What is the Open? Here you go:

What you need to know about the Open at MVMNT: Like last year, the workouts will be the daily training on Fridays. Open participants should plan to be scored that day. Look forward to Thursday night Open announcement viewing parties at the gym and, if we have two willing competitors, a throw down that night.

NEW this year: Level 3 athletes and above that sign up to compete Rx will be scored by a qualified judge. Everyone else that signs up either Rx or Scaled can have a willing member count reps in the presence of qualified judges and we WILL validate your score. Anyone in the gym is welcome to take the judge’s test on games.crossfit.com. Remember, you must retest every year. All Athletes that are Regionals bound (open, masters, teen, etc), in line to be named Fittest in the State, or are sitting at the top of our level system will be scored by authorized judges, namely staff members, who will show no partial rep mercy. 

Level 1/2 Test: Monday, January 25th at 7 pm. If you want to take (and pass) this test, sign up is an absolute mandate. You’ll find it in the same place you sign up for class under Workshops.

Level 3 Test: Saturday, February 6th at 10:30 am. Reminder that you’ll need to know to DAM and Speed Ladder in order. 

Sign up is required for all testing. Do that here.

The Movement Fix Workshop: Sunday, February 21st, $199. In a nutshell, specifically designed for athletes and trainers to identity mobility weaknesses, learn how to fix them and set PRs. You can learn more here. (Gym is closed all day.)

New Hoodies are in. Get em while they’re hot…and while its cold outside.

Warmup
Jump Rope 3 minutes

Skill
25 Minutes
All Levels
Barbell Snatch Progression

L3/4 – once through with empty bar, then ascending sets of :
3 Above the Knee Hang Power Snatch
3 Behind the Neck Jerk (Snatch Grip)

L2 – start with pvc or empty bar depending on ability, then:
Practice Above the Knee Hang Power Snatch

L0/1 – practice progression with pvc

Conditioning
CF Open 15.1

Levels 3/4

9 Minutes AMRAP
15 Toes to Bar
10 Deadlifts
5 Snatches

L4 – 115/75
L3 – 95/55

Levels 0-2

9 Minutes AMRAP
15 Butterfly Sit-ups
10 Kettlebell Swings
5 Burpees

L2 – 32/24