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Next On-Ramp Classes:

Mar 15th – Apr 9th: Mon-Wed-Fri @ 7am

Apr 6th – May 1st: Tue/Thu 6:00pm & Sat @ 8am

Apr 12th – May 7th: Mon-Wed-Fri @ 7am


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Upcoming Events

Sat, Mar 27 - Sun, Mar 28

CrossFit NorCal Sectionals

This is the first round of qualifiers for the CrossFit Games. The Nor Cal Sectionals will produce 20 men, 20 women to compete in the SouthWest Regional qualifiers.

Friends of CFO

You are hereSaturday, December 1st

Saturday, December 1st

By Nicole - Posted on 25 November 2007

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http://www.lukasoakland.com/

11a.m. 11a.m. 11a.m 11a.m. 11a.m. 11a.m. 11a.m. 11a.m. 11a.m. 11a.m.

Free Community Workout for anyone who has been curious to give CF a try. We will work with fundamental CF movements and provide a "taste" of the potent medicine we all love and cherish. ALL levels WELCOME--CrossFit can be done by anyone!

..................................and......................for your holiday enjoyment...............................

We will be gathering at Luka's Taproom and Lounge on Saturday night around 6 p.m. for some beer, food and fun! Bring the family, an appetite and a pool stick! Secret Santa will have a few gifts in store.

Tags
Submitted by TomC on Tue, 11/27/2007 - 11:30.

I wish I could make it, but my company is having their holiday party at the same time. Sigh. They asked me first. If things get slow early, I will drop by.

Workout of the Day

March 16, 2010

A.  Bench Press 5-5-5-5-5 Reps

B.  4 Rounds, 2 Minutes Each:
10 Overhead Squats @ 135#/95#
Max Pull-Ups

1 minute rest between rounds; pull-ups are chin-over-bar.

Best Performance of the Day

March 15, 2010

A.  Power Clean 3-3-3-3-3 Reps

B.  4 Rounds for Time:
Run 400m
Rest 1 Minute

Best Female:  Candace 190#/6:37

Best Male:  Brandon 250#/5:10

Notable Power Clean:  JP 265# x 3

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