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Oakdale, CA 95361
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CFO Athletes Had an Awesome Weekend

April 20, 2015

Congrats to CFO Coach Denny and Mike S from CrossFit Excel for winning (totally dominating, remedy actually) the Alpha and Omega CrossFit Master’s Competition.  Kirk and his partner from CrossFit Quake just missed making the finals, thumb taking 4th place.

Congrats June and Ro who won their age divisions in the SOS run.  June won the 5k for her age division.  Ro won the mile for his age division in the mile and took 2nd in the 5k.  Micayla took 2nd in her age division for the mile run.  Kyra took 3rd in her age division in the 5k.

And not to brag, but my son Will took second in the 5k in his age division, 8 and under.  I’m super proud of my boy!

Good luck to Vanessa, who is back in Boston for the Boston Marathon – and she is quite pregnant.  Not hat you could tell.  She says she’s only going to run a few miles.  We’ll see.

Robin is competing the CrossFit Games Master’s Qualifier this weekend.  The WODs are posted on Thursday, and she has the weekend to do them.  Hopefully, we’ll get a good one for the whole gym to take a shot at.  Make sure you wish Robin luck!

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Workout of the Day

Strength/Skill

Back Squat

Test your 1 Rep Max.  Take 25 minutes to get there.  Be warm and lift heavy.  If you have a target weight, think about your strategy to get there.

Conditioning

10 Rounds

40 Seconds of Burpees

20 Seconds of rest

Your score is total burpees completed.

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