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Next On-Ramp Classes:

Sep 6th - Oct 1st: Mon-Wed-Fri @ 7am

Sep 20th - Oct 15th: Mon-Wed-Fri @ 6pm

Gym Address
5741 Doyle St
Emeryville, CA 94608

Upcoming Events

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Sat, Sep 18
2:00 PM - 4:00 PM

Rowing Seminar w/ Kelly Powers

Kelly Powers, fellow CFOer and master-level rower, will be giving a 2-hour seminar on rowing technique. Even better, this seminar is free of charge to CFO members ($10 for those who aren't a member of CFO).

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Workout of the Day

September 9, 2010

As a 2-person team, complete 4 rounds each of the following:

Run 400m
2 Rope Climbs
15 KB or DB Swings @ 53#/35#

One person goes out on the run while the other person rests. Once that person is back from the run, the person who was resting takes off on the run. While the second person is out on the run, the first person (who just came in from the run) completes the rope climb/kb swing couplet. Rest time happens when you're finished with your rope climbs and kb swings and your partner is still out on the run.

The workout is finished when both people have completed 4 rounds of 400m runs, 2 rope climbs, and 15 kb swings.

Best Performance of the Day

September 8, 2010

A. Shoulder Press 1RM, 3RM, or 5RM

B. For Time:
10-9-8-7-6-5-4-3-2-1 Pull-Ups
2-4-6-8-10-12-14-16-18-20 Push-Ups

Best Female: Candace 115# x 3/7:18

Best Male: Manwell 200# x 1/6:07

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