Team PrettySTRONG descended on Tybee Island yesterday as they make their way to the 2014 Georgia Spring Open USA Powerlifting Meet. Coach Vanessa and Becky will represent tomorrow morning at CrossFit Hyperformance in Savannah. Both ladies are positioned to set state records. Send them strong vibes!

Starting Monday, April 7th:
9:00am Kettlebell Class changes to 9:30am
April Kids MVMNT session starts
Thursday’s 7pm skills class opens to all members

All CFSQ members are required to attend CrossFit 101 on April 26th. Registration required. Sign up when you sign up for your next class.

Warmup
Speed Ladder

3 Sets
2 Turkish Getups R/L
10 Down Dog Push-ups

Lift
1-1-1-1-1-1
Snatch

DELOAD– all sets easy, work on perfect technique, don’t increase weight unless everything is dialed in. Last set NO HEAVIER THAN 70%

Conditioning
Barbell Complex
5 Sets
Alternate with a Partner
3 Reps of Each movement:
Snatch grip Deadlift
Hang Power Snatch
Behind the neck Jerk
Overhead Squat