We will miss you Kate!
*come join us FREE of charge for Kate's last
Coaching Day!
Warm up:600m Run (Chase(run from LT)...as if you were running to the border to Tucson from Nogales - and the po po was after 'ya...)
10 Air Squats (as if you were sitting on a cactus and jumping up)
1 Rope Pull from the floor (as if you were pulling your buddies stuff over the border fence)
10 PVC Pass Thru's (As if you were waving down the cops - 'cuz you just got robbed...)
10 Tire Jumps (Like you just ate the hottest 'Tex - Mex' you ever tasted!)
(3 rounds)
WOD:
25 DU's (3x if you are a regular customer) - (Crack that rope...just like you were rustlin' some doggies back to Tombstone...)
20 Wall Ball Toss (similiar to tossing your belongings over the border fence near Tucson...)
15 Push Ups - (get low 'under the fence' so you don't snag your clothes...)
5 Trips (Rounds) Through Customs
7 comments:
What time is her last class?
8:30 am and 6:30 pm.
Wish we could be there...CFAI has been just AWESOME for Kate (and us)!
Sweating toward the end of the rowing challenge here in Riga. Today was another Gretchen special: row 5k, row 4k, row 3k, row 2k, row 1k and voila! you've knocked out 15k.
Ken finished his 200k. I'm up to 175k with six days to go.
Keep rowing CFAI, you're moving up the ranks like those border guards are chasing you!!
Not sure if I'll be able to make it, but I'll try. Great work Gretchen and Ken. I've got two days left of 15K each and then I'm done. Love the breakdown to reach 15K Gretchen. Muchos gracias!
Great WOD 17ish (compared to super star DU Queen Kate 13ish). Up to 60K on rowing. Good tunes sure make things go faster!
Great WOD, Loved it...
16:18 (I think) 14lb wall ball, did some DU, and most reg DU- 3x's.
Thanks Kate for all you do. We will miss you. Best wishes to you on your next step in life. If your happy.. Life is so much better.
You are the best Kate! Give it to 'em in Tucson. When you find a CF gym that is "up to" our standards - I think we need to fly out to see you for a WOD? Any other takers? Don't let them see your Sandbox colors too early...let them wonder where this wonder woman came from for a while first.... Then beat 'em down.
Thank you for trusting us and allowing us to get to know the wonderful person you are. You will always be a part of the CFAI Sandbox.
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