Crossfit WOD - "Partner Pain and Gain"

"Partner Pain and Gain" Alternating with a partner:

5 rounds 100-meter prowler push (empty) 400-meter run

Crossfit Basketball went to over time at 10am! Things were intense as everyone took their turn taking sudden death shots! Thank you to everyone that was able to make it to the last class I will be coaching. Thank you to the Woodwards for bringing the donuts and Holli for the mimosas. It was an epic way to close a chapter in my life and begin a new one. Its been an honor to lead many of you to a happier healthier lifestyle. I hope my coaching has made a meaningful impact on you and your wellness, now and forever. Even though I may not be calling 3,2,1 go anymore please feel free to ask me for advice or help when ever you see me. Coaching this community has been an honor and I am blessed to have been received so openly. Love you Crossfit Flagstaff             - John Castaneda