THE LAST KISS

For everyone not on Facebook ...

Hi guys,

I've started this letter about twenty times in the last half hour and it's just not coming out ...

I am resigning as head coach of CrossFit V16 to move down to Los Angeles/Orange County. The truth is, I don't really like any of you. (Man, I'm glad I got that off my chest.)

Haha. Kidding.

I have other ambitions and a daughter down south. There was never going to be a perfect time to leave so I pulled the trigger because it had to be pulled. I will be here through the end of December as your coach/trainer. (There's about a 50/50 chance you'll see my in January taking a class with you. But no later than February 1, I am out of the Bay Area.)

When I made this decision a few months ago, I immediately reached out to Zachary Centurion Seale and asked him to consider being my replacement. Why Zach? He's an amazing trainer and a competitive CrossFitter. His classes are fun to take. He's extremely approachable. He's not as handsome as I am but fuck, no one is perfect (try not to stare at his crooked teeth). Fortunately for everyone, he accepted!

It has been an absolute pleasure coaching you guys (and coaching at Great Western Power Company) for the last 6 years. I have loved going to work because of you. I have been blessed to see you grow as athletes and as people. I'm going to miss you.

-Rafael

PS Zach is more handsome than me, has perfect teeth, but I totally have him beat on age and bad, bad, bad jokes.

Sunday Weekly Prep: November 20, 2016

HOUR 1

(A) Intro to CrossFit

(B) Burpees and Push Ups

(C) Russian and American Kettlebell Swings

(D) Barbell Press and Push Press

(E) Kipping Toes to Bar and Subs: Knees to Elbows, Knee Tucks, V-Ups, Sit Ups

(F) Double Unders (make this part of next class if necessary)

HOUR 2 ... especially today, if you do not know the movements, you must come to hour 1 ... there will not be enough time to teach you everything otherwise

(A) Intermission (Roll Out)

(B) Quick Review of WOD movements, warm up, and station set up

(C) WOD: For Time (do in any order but finish all reps before moving to another exercise)

50 Air Squats (30 Beginners)
50 Burpees (30 Beginners)
50 Russian Kettlebell Swings 1.5/1.0 (30 Beginners)
50 Barbell Presses (30 Beginners)
50 Toes to Bar (30 Beginners)
50 Double Unders (30 DUs or 60 Singles)