Team PrettyStrong is in the house tonight and looking for PRs!! They are one month out from heading to the Arnold Classic. 

Nutrition Challenge Day 31: Water bonus. For every gallon of water you drink earn -2 points for up to -10. It does not need to be within a 24 hour period. Coffee, KC, smoothies, etc. do not count towards volume. Photo proof required in the FB group. It is a VERY CLOSE race for the top three spots and several hundred dollars are on the line. If you are calling it at Day 30, final points, weights and after photos are due to bethanycfsq@gmail.com by 12 pm tomorrow. 

Level 3/4 Test: Saturday, Feb 7 at 12:00 pm. We want you test. We want you to want to test. If you are getting the okay from a coach to do a workout here and there at a higher level, the expectation is that you’re signing up for the test. It’s two days away. Make the commitment to be there now. Show us and, more importantly, yourself that you are taking control of your health and fitness. To pass the level test, you must get 8 or 10 to get a go. If you only get 6 or 7, so what? You know where you stand. Together, we can identify weaknesses and aggressively tackle them. Your head is high and we shake the hell out of your hand. And you test again next time. We’re less interested in you destroying all 10 standards with an elite vengeance so much as you showing up and putting in the work. It demonstrates discipline and seriousness on your part. And those two things make the instructors, your fellow CrossFitters, your inner circle and you happy.

Open Prep & Strategy Workshop: Saturday, Feb 14th at 10:30 am. Sit down with Trent for an hour of competition strategy talk. Trent has extensive competition experience and wins under his belt and is making a serious run for Regionals this year. He’ll talk specific strategy for specific movements, handling a chipper vs AMRAP vs RFT, pacing, playin to your strengths, etc. There’s an art to getting a high score or finishing fast. It’s about having a plan before you start the workout. He’ll teach you how to make that plan. At the end, we’ll put your strategy to the test with a quick Open style workout. $10. Sign up under workshops. Minimum of 5 participants. No max. 

Warmup
Jump Rope 3 minutes

Skill
15 Minutes
All Levels
Barbell Clean Progression
L3/4 – once through with empty bar, then add light weight and do the entire progression again
L2 – start with pvc, then move to empty bar
L0/1 – practice with pvc

Conditioning
“Little Baby Squirrel”

12 Minutes AMRAP
Levels 3/4
12 Thrusters
12 Toes to Bar
48 Double Unders

L4 – 95/65
L3 – 85/55, 24 DUs

Level 2
10 Double Kettlebell Thrusters
20 V-Ups OR 10 T2B
100 Single Unders OR 24 DUs

L2 – 2x 16k/12k

Level 1
5 Single KB Thrusters R/L
20 V-Ups
100 Single Unders