A New Chapter

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5 RFT w/ exactly 3min rest between rounds of:
20 Pull ups
30 Push ups
40 Sit ups
50 Squats
*Score each round & total time to complete WOD
*45min time cap


“Crossfit, High Five!”
5 RFT:
5 Bar MUs (Scale: 5 Strict C2B Chin Ups, 5 Strict Dips)
5 Box Jumps (32/24)
5 DB Jerks (55/40)
5 Box Jumps (32/24)
5 High Fives
Jonesy leaves the CFLA coaching staff this weekend after six plus years. Though it saddens us to lose him in that capacity, we are excited to see what he will manifest in his next chapter. Also, he’ll still be around working with Kenny on programming and in class as an athlete trying to kick all y’alls butt. He wrote an open letter to his students yesterday that I’d like to share.

It is with great excitement and a touch of sadness that I’m writing you right now. As many of you are aware, I have been coaching at CFLA for well over 6 years now, and the time has come for me to turn this page in the story of my life. After Saturday, 4/19, I will be stepping down from my coaching position at CFLA… Yes, Saturday morning will be the last classes I teach at CFLA.

First let me say that if it weren’t for you, I would not have been doing this for so long. It has been an absolute honor being your coach, watching you grow and breakthrough in ways that you might have never thought possible. An honor.

As for what I’m up to next, I’m still in the discovery phase of this. I haven’t yet committed to my new career path, so for now I’ll continue personal training and developing myself as a coach. In fact, just because I’m stepping down as a coach from CFLA, doesn’t meant that I’m actually going anywhere.

I’ll still be around, just in a different capacity. Alongside Coach Kenny, I’ve taken on the responsibility of assisting in the programming of workouts for our community, and helping coaching our coaches in CFLA’s Instructor Development & Mentoring Program (IDAMP). And I will be working out with you in class.

Thank you. I love you and I appreciate you!

We wish Jonesy the best of everything!

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Nothing like a little sentimental cake to send someone off. We love you Jonesy. Chip does, too.



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