Friday and the Weekly Dose of Awesome
There are so many folks now at CFN who have probably not yet been exposed to the ‘Weekly dose of Awesome’ that let me explain what exactly I’m talking about here… This is how it works, usually over the past week something has been brought to my attention either through my keen eye for detail or a gentle reminder from Jennifer to which I responded something along the lines of, “F*** YEAH!” I then share it with you under this title.
So this week is going to be Ann’s 1 year anniversary at CFN. Ann’s story during this time involves personal triumphs, medical improvements, motivating the 6am classes, becoming a leader for many of her friends who have also grown as members here and over the summer becoming a L1 CF instructor. We are going to celebrate Ann’s anniversary with her taking over a morning class and growing her role here at the gym. Congrats and keep up the great work!
Strength -
1a) Front Squats – 3x ME @ 80% … rest 90 seconds
2a) Pull-ups – 3 x ME Strict + ME Kipping … rest 90 seconds
Conditioning – 3 rounds for time:
30 double unders
10 OH Squats (115/75)
25 burpees
Tags: Ann Lehman, CrossFit in State College, crossfit training in State College, gun show, weekly dose of awesome
