Monday is Memorial Day and we will have classes at 9 and 10.  The WOD is “Kevin’s Climb” – a 30 minute AMRAP of 400m runs, ailment Front Squats, # 40mg Push Presses and Pullups.  We are asking for $10 donations that we will forward on to the Kevin’s Climb/Climb for the Fallen documentary.  My brother has also produced a limited run of t-shirt’s for their project that we will have at CFO in the very near future.
Regionals Schedule
We hope to see you at Regionals this year.  If you have been watching on the interwebz, sick it’s been a very exciting event, maybe even more exciting than the Games.  Here’s the Event times for Men’s heats in NorCal.
Friday
Event 1/2
11:45am
Event 3
2:45pm
Saturday
Event 4
1:45pm
Event 5
5:00pm
Sunday
Event 6
12:00pm
Event 7
4pm
Ladies and Men’s Final start at 5:10pm.
We’ll have more information on venue/camping as it becomes available.

Workout of the Day
Strength/Skill
Shoulder Press
1 set of 8, 75% of 1RM
Take 10-12 minutes to warm up to your working weight.  Use sets of 5 early, then 3 as you get close.  When you’re ready, go for your heavy set of 8
Conditioning
30-20-10
Pullup
Pushup
Situp
Perform a 50′ Walking Lunge at the end of each round