Friday, September 6 WOD

ONE Nation,

As some of you may already have heard, today will be my last day as a full-time coach here at Reebok CrossFit ONE.

On Monday, I will begin the Boston Fire Department Academy; training to become a full-time firefighter. However, as soon as the Academy ends in the early winter, I will return as a part-time coach. (Depending on my schedule I may be able to be by in the afternoons a few days per week during the Academy but I can’t promise anything yet).

Although this is more of a “see you soon” and not a “good-bye,” I still want to take this opportunity to thank all of you for all you have done for me. The unwavering support you have shown me over the past year and a half has been nothing shy of amazing; whether it was cheering us on at Regionals and the Games, or encouraging me in my decision to leave for Boston Fire, you have always been in my corner. I am greatly humbled and inspired by these gestures and will be forever grateful to you, ONE Nation.

Working here at Reebok, the most #FITASSCOMPANY on earth, has been a most rewarding experience and has helped me grow immensely not just as a coach, but more importantly as a person. The value of the relationships we have developed are immeasurable in their worth and I hope they can continue on even in my absence.

Reebok will always be my home and you will always be family. I am honored to have had the privilege of being your coach and look forward to working with all of you in a few months.

Love you guys!


Warm Up

Coach’s Choice


Back Squat


Back Squat

After Bash


Travel WOD

As many rounds as possible in 15 minutes:
30-second Squat Hold
20x Squat
20x Squat Jump