We Refuse to Say GoodBye

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A) 3 RFQ
250m Row
15 Wallball (20/14)
**8 min cutoff**

B) Pistol Skill Practice (15 min)

C) 4 Rounds FQR (:45:15)
Power Clean & Push Jerk (60%)
¼ Squat Jumps for max height and soft landing


A) 3 RFQ
20 Calorie Row
12 Strict C2B Pull-ups
*10 min cutoff**

B) 3×5 Back Squat (+2 / +5) (20 min)

C) 5 Rounds on the 3:00
5 Power Clean & Push Press

For the last four years, CFLA has had the pleasure of calling Lauren and Ricky Casady family. They have been an integral part of our community. Sadly, we will soon lose the Casadys when they move to Boston at the end of May.

Lauren is always quick to flash her ever-welcoming smile making everyone feel like an instant friend. She is so fun in and out of the gym, and her goofy humor will be so missed. If you ever needed fashion, hair, nail, or jewelry advice, she was the girl. Lauren always claimed she wasn’t much of a competitor, but man could she move some weight. She competed in the CrossFit Games for God’s sake! I don’t imagine her name getting knocked out of her leaderboard slots anytime soon. Ricky is just as warm, always lighting up the gym with his smile and jokes. He was always kind and welcoming to newbies and visitors. He too is as tough a competitor as they come as he demonstrated to the extreme when he graduated from the SealFit Kokoro program last fall. He was amazing!

At the end of this month, the Casadys will be leaving us for Boston to embark on a new, exciting chapter in their lives. Though we’re excited for the opportunities that lie ahead for them, we can’t help but be selfishly sad for ourselves. We love you Casadys. We refuse to say good-bye – we can only bring ourselves to say see you later.

I know many of you have some GREAT Casady stories. PLEASE share them in the comments. Also, for anyone who’d like to send them off in person, please join us tonight, Friday, May 16, at Big Deans on the beach at 5pm for a little See You Later get together.

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