buy in:

 3 rounds NOT for time:

20 Low level Box Jumps (Focus: reative ability/minimal ground contact time)

10-15 GHD Sit-ups

10 Pull-ups

strength #1:

BENCH PRESS

Find 1 Rep Max

Strength #2:

Bench Press

Isometric/eccentric

2-3 Sets of 1 Rep @ 70%

Hold bar outside of lockout for as long as possible then,

lower bar as slowely as possible

Conditioning:

Complete 5 rounds of:

3 Power snatches

3 snatch Pulls

3 Power Snatches

* rounds start every 2 minutes

Our very own CF member Daniel Blake, a professional landscape artist, is offering free classes on tree pruning right outside our gym doors! 

Catch him after his 8:15am MWF workout.  He’ll demonstrate on the two apple trees near the parking lot and do some Q & A for the occasional gardener.  

First class this Friday, February 10th @ 9:15. 

 If you can’t make it, keep an eye on those two trees as he approaches each one with a different style.  Hope to see you there.

Stay tuned for additional classes on pruning…or contact Daniel at livingsoils@aol.com

Starting Friday, February 10th ending Tuesday, April 10th

For all those who can’t do even ONE…

60 days to do a dead hang pull up

or

60 days to do a dead hang muscle up

=

Win yourself a CrossFit Prescott t-shirt!!!!!!!

• Sign up at the gym and prove you can’t do even one…
• Upcoming programming will teach you how you can progress and then…practice!
• Show us you within the 60 days you can do it and (besides bragging to your friends) you can claim your t-shirt!

Hey guys, here are some recipe links!

http://www.thefoodee.com/

http://paleodietlifestyle.com/paleo-diet-recipes/