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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.

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Workout of the Day

March 12, 2010

A.  Shoulder Press 5-5-5-5-5 Reps

B.  From CF.com:

21-15-9 Reps for Time:
Deadlifts @ 225#/155#
OH Squats @ 135#/95#

Part B should take no longer than 15 minutes, so scale accordingly.

Compare shoulder press numbers to 2/20/10.

Best Performance of the Day

March 11, 2010

A.  Front Squat 3-3-3-3-3 Reps

B.  "Kinda Helen"
For Time:
Run 400m
3 Rounds:
21 KB Swings @ 53#/35#
12 Pull-Ups
Run 400m

Best Male:  Dave 265#/6:55

Best Female:  Candace 185#/8:45

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