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Member Spotlight and High Bar Back Squat

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We have such a wonderful CrossFit family. I feel so fortunate to be able to work in an environment with so many incredible people! However, I realize that I am at a HUGE advantage in that I get to see all of you on a regular basis. For some of you, you don’t have a chance to meet your fellow WCCF siblings because of schedules, etc. So, I thought that a great way of addressing that would be to make Fridays Member Spotlight Days! Today, we have Cheryl Drake, a die-hard 6 am attender. Cheryl has made some amazing changes in her body and mind since starting CrossFit, and I want you all to get to know her a little better!

I will be reaching out to each and every one of you in the coming months and hope to be able to share everyone’s stories. But first, Cheryl – take it away!


Age:  52

Occupation:  General Manager, Veolia Transportation Napa responsible for the Vine and Vine Go transit services

Started CrossFit:  I began Cross Fit in September of 2012

Why I choose CrossFit:  One year after being relocated to Napa I found myself out of shape and fat again…  I was struggling to find a program that would work for me that was exciting and that I could work out early in the day.  A friend of mine suggested I try Cross Fit.  When she explained what Cross Fit is, I said, at my age there is no way I can do that.  Well, she convinced me to give it a try it and I am glad she did.  I found the work out to be difficult and fun and something I wanted to do.  Basically, I want to be as fit and happy and prescription free as I can be and Cross Fit helps me do that.

Other Hobbies:  I like to play golf, Jet skie, swim, ride quads, basically play outdoors.  Play with my grand kids and entertain family and friends.

Go-to WOD song:  I don’t really have one, Heart comes to mind, I know that is not a song but I can’t think of one of their songs that I couldn’t do a WOD to.   I am a Rock and Roll girl so if its loud and rockin’ I’m good to go.

Thanks Cheryl! You’re an inspiration to us all!



Friday’s WOD

High Bar Back Squat

-warm up to 85%+5-10# of 1RM, then perform 8×3 at 85%+5-10#, rest 60 seconds between sets

8 Minute AMRAP
4 Chest-to-Bar Pull-ups
8 Hand Release Push-ups
16 Split Jumps

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