20AUG2014

20AUG2014

We still are looking for a permanent child care/kid herder person to work Mondays, Tuesdays, Wednesdays and Fridays from 5:15-7:15pm and Saturdays 10:00am-1:00pm on a work for membership basis. There are a number of options including 2x/week, 3x/week or unlimited monthly memberships based on hours of child care worked. Please email us at crossfitanacortes@gmail.com for more details if you or someone you know is interested. 

STRENGTH: Push Press - Calculate 90% of your new 1 RM to find your training max. Use your training max to calculate the following:

1x5@75%; 1x3@85%; 1xME@95%

WOD: 7 rounds for time

7 HSPU

14 Box Jumps

21 Wall Ball

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