Check out Annie’s win by rear naked choke! Annie is back in the gym tomorrow night teaching MVMNT Striking. Get in there!

Need some CrossFit costuming inspiration? 2013 CFSQ Costume Contest & 2012 Costumes

It’s meet week for Team PrettyStrong. If you don’t have anything to do this weekend (and if you do cancel it), get to the Georgia State Championships in Norcross to watch PSPL! You can find the info on the events page. We’re heading there on Sunday. If you’re interest in carpooling or caravanning, email us. Supporting our athletes builds a better gym and bigger community. Join us!

Warmup
Dynamic Athletic Movement

Skill
Break reps into manageable sets. Micro-sets of 2-3 reps with perfect technique are better than sets of 10 where the last several reps are forced and sloppy. The emphasis is on QUALITY, not speed.

Levels 3/4
25 False Grip Ring Pull-ups
30 Ring Push-ups
120 Sec Hollow Rocks
25/leg Pistols to a box
3x 60sec pike stretch

Level 2
25 Chin-ups
30 Ring Push-ups
120 Sec Hollow Hold
100 Jumping Lunges (alternating)
3x 60sec pike stretch

Levels 0/1
30 Ring Rows
30 Ring Push-ups
180 Sec Hollow back practice
100 Lunges (alternating)
3x 60sec pike stretch

Conditioning
“Snowy Island”

8 Minutes AMRAP

Levels 3/4
15 Thrusters (level 4 – 115/85, level 3 – 95/65)
15 Kettlebell Swings (32/24)

Level 2
15 Double Kettlebell Thrusters (2 x 14/20)
15 Swings (24/16)

Levels 0/1
5 Right Arm Thrusters
10 Swings
5 Left Arm Thrusters
10 Swings