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Next Emeryville On-Ramp Classes:

Jun 17th - Jul 12th: Mon-Wed-Fri @ 7am

Jul 29th - Aug 23rd: Tue-Thu-Fri @ 7pm

Aug 5th - Aug 30th: Mon-Wed-Fri @ 7am

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Jul 9th - Aug 2nd: Tue-Thu-Fri @ 6:30pm

Jul 16th - Aug 9th: Tue-Thu-Fri @ 7am

Next CFO Boot Camp:

Jun 26th - Jul 22nd: Mon-Wed-Fri @ 10am

May 28th - Jul 9th:  Tue-Thu @ 9am

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1313 67th Street
Emeryville, CA 94608 

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310 41st Street
Oakland, CA 94609

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You are hereThe Official Fran-Off Video

The Official Fran-Off Video

By Mike Minium - Posted on 25 November 2010

Reminder:  We're running a weekend schedule tomorrow (Friday 11/26) with classes at 8am, 9am, and 10am only.  At 11am, we'll be holding a free Community Day workout for all comers.  Bring friends and family!

 


Thanks to MJ for passing along the video above, which is the official Fran-Off video.  You'll see a lot of familiar faces from CFO, as well as many, many other competitors.

And kudos to Stacy M, who filmed and edited the video, along with MJ (he provides the voice-over, in case you were wondering).

And big props to all who competed.  Multiple Frans in one day, even when tackled as a team, is no joke.

And Happy Thanksgiving to all!

Tags
Tom S pod
Submitted by Dawn on Fri, 11/26/2010 - 20:17.

Tom did 218 wearing a vest that weighed 16#! But the scale also said I weighed 53#, so who knows how much the vest actually weighed. Even so, he looked like he was floating up to the bar on his pull ups.

Workout of the Day

June 19, 2013

Tier 1
A)Back Squat 3x3
A2) Handstand Hold Practice
B) 3 Rounds for Time:
400m Run
10 Push ups
20 Air squats

Tier 2
A1) Back Squat 3x3
A2)HSPU practice
B) 3 Rounds for Time:
400m Run
10 DB Push Press @ 45#/30#
10 DB Front Squats @ 45#/30#

Tier 3
A1) Back Squat 3x3
A2) 3 x ME Kipping HSPU
B) 3 Rounds for Time:
400m Run
10 Push Press @ 115#/75#
10 Front Squats @ 115#/75#

 

Best Performance of the Day

June 1, 2013

A) Take 20 min to establish a 1RM Snatch

B) For Time:

Run 400m

21-15-9

Deadlift @ 225#/135#

Box Jump @ 24"/20"

Run 400m

Male: Jay 155/8:48

Female: Michelle M. 140/8:56

 

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