Today will be our Final WOD as the owners/founders of King CrossFit have decided to disband due to irreconcilable differences.
The WOD will be your choice of the following:
"Fran"
21-15-9 for time of:
Thrusters (95lbs)
Pull-ups
(If not completed in under 6 minutes, it must be repeated)
"Murph"
2 mile run
100 pull-ups
200 push-ups
300 squats
400 sit-ups
2 mile run
For time.
Partition the pull-ups, push-ups, squats and sit-ups as needed. Start and finish with a 2 mile run. This WOD must be done with a 20 lbs weight vest.
"Eva"
10 rounds for time of:
800m run
30 KB swings (53lbs)
30 Pull-ups
It was a great run while it lasted. Hope you can take what you've learned at King CF and show them how it's done at 24Hour Fitness, Gold's Gym & LA Fitness.
Just got done with Fran...Wow 2:15 thats my best time yet, I felt so good I did it again, but was only able to get 2:35. I'll try it again this afternoon. Sorry to hear things aren't working out, I heard Glen wanted the coaches to wear xs shirts and bike spandex, unfortunalty Arvin was the only one to say yes. I hope you work out your differences because Ron is an AWSOME coach and motivates me to do my best everytime.
ReplyDeleteThis is a very sad day. Please work out your differences. I really want to see Coach Ron do Fran in his Richard Simmons shorts & Tiki Hut shirt.
ReplyDeleteDitto to the comments above; especially after hearing about all the exciting prospects and changes in store for you guys. Very much a bummer.
ReplyDeleteI just wanted to thank all the coaches one last time! I finally have the nerve to wear my spadex shorts like coach Arvin but alas all great things must come to an end. I must say I feel like a baby bird taken under the coaches wings and now I must fly away and share what I have learned. So off to LA fitness I go doing my burpees, dumbell swings, and bench box jumps! Many thanks!!!
ReplyDeleteI'm calling April Fool's...hope I'm right....
ReplyDeleteI thought we are all suppose to gather around the barrel of Kool-Aid and take a big drink on the last day of king crossfit? What kind of cult is this?!
ReplyDelete