3FEB2015

3FEB2015

ANNOUNCEMENT: 

Meet Jennifer McKerring: our Member of the Month-FEB! You'll usually find her smiling face impressive guns at the late morning WOD. Not only is she our first member of the month, she's also CFA's spokesperson for signing up for the 2015 CrossFit Open. We're very proud of her dedication and always appreciate her positive attitude. Here she is in her own words: 

"I joined CrossFit Anacortes December 2013 and just a couple months later signed up for the 2014 CrossFit Open. 

Yes, I was nervous. I was still learning the movements and didn't consider myself one of "strong chicks" at the gym. I didn't have my double unders and was still scaling WODs more often than Rx'ing them. 

But I entered and completed everyone of those grueling Open workouts! I learned that I COULD do double unders and thrusters...a lot of them...at the heaviest weight I had ever attempted. 

The Open gave me the courage to try and rewarded me with a newfound confidence in myself as an athlete. The Open taught me I was stronger than I thought and inspired me to be even stronger and fitter for 2015."

 

STRENGTH: Add 10 Lbs to your last week 5 rep Dead Lift pr. If you Have not been able to hit your Dead Lift PR, drop 30 Lbs off your max. EX: 5 rep pr 300 Lbs now lift 270 Lbs for a set of 5.

3 x M.E. C2B Pull-Up (No Bands) Add Weight if Poss.

WOD: 5 Rnds

200 M sprint

30 KBs Russian (53/35)

250 M Row

15 Push-Ups (Chest to touch the floor. Hollow Body, No worms/Drooping) 

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