15 Minutes

1RM Clean

Rest 3 minutes

2 minutes  -  Max Burpees

Rest 3 minutes

1 Mile Run Max Effort

15 Minutes

1RM Back Squat

Rest 3 minutes

8 Minutes

8 V-Ups

15 Air Squats

21-15-9

Thrusters 95/65lbs

Burpee Pull Ups

1 Mile Run

21-15-9

Thrusters 95/65lbs

Burpee Pull Ups

20 min AMRAP

20 Alt Front Rack Lunges 75/55lbs

20 kb Swings 53/35lbs

250m Row

4 Rounds

10 Shoulder to Overhead 135/85lbs
15 pull ups
400m Run

3-6-9-12-9-6-3

Back Squat 155/105lbs
Deadlift 155/105lbs
Box Jumps 24/20″

*30 Dubs (30 alt grasshoppers)to cap each round*

For time:

800m run
15 Burpees
30 Hollow Rocks
45 Push Ups
30 Hollow Rocks
15 Burpees
800m Run

It is with a heavy heart that I write my final blog entry for CrossFit Coconut Creek.

I have accepted an offer from Adam to purchase my share of CFCC, effective June 21, 2013. We are both in agreement and this is a friendly business decision. Although this is the right thing to do, for me and my future, it was the most difficult decision I’ve ever had to make.

I am leaving you in the very capable hands of Adam and the trainers at CFCC so I know you will continue to grow and achieve your goals.

I’m proud of the gym and community each one of you have helped Adam and I build over the last two years and you will forever have a place in my heart and mind.

Our time together has been indescribable and there are so many fun memories that come to mind that it would be impossible to list them all… Knocking down the wall with kettle bells to expand the gym, our epic anniversary parties, watching you grow and entering competitions, a WOD you did that stood out, a new PR you achieved, a silly dance, a smile. But most of all, watching you proudly accomplish your fitness goals.

CrossFit has the deeper purpose of community… the shared suffering brings everyone together…regardless of background or fitness level. The friendships I’ve made here will last forever and I feel so fortunate as a result. Every single one of you have touched my life in a meaningful way and built me into a better CrossFitter and, ultimately, a better person. I feel honored and privileged to have been a part of such an amazing accomplishment. Thank you.

So, what is next for Zach Stampone? I’m excited to share that I have decided to focus my attention on building my local real estate company, which means you won’t be seeing me around the gym anymore but I’m still nearby and easy stay in touch with! Besides, I’ll never lose my passion of making sure you are still getting strong at CFCC and achieving your goals!

I love you.

Zach

15 Minute AMRAP

5 Hang Power Cleans 185/125lbs
10 Alternating Pistol Squats
100m Run

In Teams of 2

35 Minute AMRAP

20 Front Squats 135/95lbs

2 Rope Climbs 18.5′

2 x 400m Run