MVMNT Fam, we are on the hunt for shelving for our storage room. If anyone has old shelving (that’s not a humongous pain to assemble) and wants to donate to a good home, mi casa es tu casa.

This Saturday, class is at 8:30 am. No open gym. No Tribe. No dilly-dallying. After class, we’re heading to CrossFit III to watch 6 of our own compete at Shades & Gains in Powder Springs. Please, PLEASE take a few minutes out of your day to come high five your fellow athletes. If we get heat times in advance, we’ll post them so you can try to be there at the right time. For those of you that haven’t been to a competition before, they generally start around 8 am-ish and go til early afternoon. So, you have plenty of time to make an appearance. See you there!!! 

Volunteers: With the help of COL Gaston (aka Brock) and Dobbins AFB, we are organizing a one of a kind MVMNT military event. In September, we will head to Dobbins for a day of military meets MVMNT style workouts…think team HMMWV push and Blackhawk pull in a giant hangar. We are looking for 2-3 volunteers to help create the workouts and do a little logistical planning. Interested? You know the drill: email ivy@mvmntgym.com to put your name in the hat. 

Warmup

Speed Ladder
Hip Mobility Series
10 Downdog Push-ups

Conditioning

A.
4x

60 sec
Row for max avg Watts (dampers set between 4-6 for EVERYONE)

B.
10x

20 yd Heavy Sled Push (not so heavy that you’re moving slowly)

***PARTS A and B will overlap: you should do a couple of sled pushes between each row attempt

C.
3x

Ab Complex