CrossFit Oakland is committed to providing a supportive and challenging environment in which members develop and maintain world-class fitness for life.
E'Ville & Uptown Holiday Weekend Schedule!
Check out the NorCal Regionals this weekend - you never know what might happen
***** Schedule changes for the weekend at both CFO locations ******
EMERYVILLE:
Friday May 24th: NO OPEN GYM.
Saturday May 25th: Regular Saturday Schedule (8am, 9am & 10am)
Sunday May 26th: GYM CLOSED- Get thee to Regionals!
Monday May 27th: Weekend Schedule (8am, 9am & 10am)
Regular classes resume Tuesday May 28th
UPTOWN:
Friday May 24th: NO EVENING CLASSES. 6am only. All clients welcome at Emeryville classes (5pm, 6pm & 7pm)
Saturday May 25th: GYM CLOSED. All clients welcome at Emeryville classes (8am, 9am & 10am)
Sunday May 26th: GYM CLOSED - Get thee to Regionals!
Monday May 27th: Weekend Schedule (8am, 9am & 10am)
Regular classes resume Tuesday May 28th
NEW Women's Strength Class w/ Jo Ann starting June 6th!
Jo Ann Aita has 2 new sessions of the Women's Strength Class starting Thursday, June 6th. Classes are held in Max's Gym and are open to women of all strength levels. The cost is $180 for the 6-week session, paid up-front. There are spaces open for Session A ONLY!
Nor Cal Regionals are NEXT WEEKEND! Don't miss it!
The Team and The Tent at last year's Nor Cal Regionals
Next Friday, Saturday and Sunday (May 24-26) Team CFO will compete at the Nor Cal Regionals - the last step before the big show in LA.
This is a great opportunity to be a part of the Games process at a very high level. Please come on out to the Sonoma County Fairgrounds in Santa Rosa and cheer on your team and soak up the awesome experience of CrossFit competition. You will not regret it - it's a good time.
Our team has been training hard and is ready to take on a series of grueling workouts against a stacked region - and they are prepared to dominate.
Tickets can be purchased online here. We highly encourage you to carpool (parking is $6) - it is fun and good for the planet. When you arrive at the venue, look for the green tent (pictured above) to meet up with the rest of the CFO posse. Bring a camping chair for maximum comfort. Bring your own food if you'd like. However, food & beer will be provided for purchase at the venue. Vendor booths and spectator challenges will be on display as well. Great time to stock up on your CF gear (shopping!)
Check out the Games website for more information and a schedule of events.
If you cannot make it to the live event, we will do our best to keep you informed with real- time updates on our Facebook page. You can also follow the action on the Nor Cal Regionals FB page and Twitter feed.
Let's go Team CFO!
CFO Volunteers Needed on June 6th!
Nate and Broderick at last year's ACORN Elementary Sports Fair
For the third year in a row, we've been given the opportunity to volunteer our time and coach at the ACORN Elementary Sports and Fitness Fair. The Fair is a a 3-hour time slot dedicated to teaching kids about various aspects of physical fitness. We contribute by putting together all kinds of CrossFit-inspired drills and games for them.
Not only is this a great cause, but it's a total blast, too! And the Fair is right around the corner. It will be on Thursday June 6th, from 8:45am to 11:45am.
I'm hoping to get as many volunteers to join me as possible. It's so worth your time, and you'll be helping out so many great kids in the process. This is all happening because of Ellie, who you may know from the 5pm evening class. She's not only a fellow CFOer, but also a teacher at ACORN Elementary.
If you can help us out by volunteering your time, please let us know. You can either email Ellie directly or you can comment on our FB page or here on the blog. The more of you we can get out there, the better, so let's do this!
School Info:
ACORN Woodland is a small, public school located in East Oakland, just walking distance from the Oakland Coliseum. We serve 250 students, Kinder-5th grade. Physical fitness and nutrition are essential elements of our school’s mission. We firmly believe that a successful educational experience preparing all students for college must include a balance between rigorous academic preparation and an education of the whole child. We consistently encourage and nurture social, emotional, cooperative and team-building skills through competitive and non-competitive sports and games. Before leaving our school, each of our students has a chance to find their niche in the world of physical fitness and feels successful in a variety of core sports and recess games. We'd love to diversify the skills with some CrossFit elements again!
Support a Fellow CFOer Ride for AIDS
Henry may just be CFO's youngest member, but he's surely destined for big things! Early next month, Henry will be participating in a week long bike ride from SF to LA called AIDS/Lifecylce which aims to bring awareness to the struggle against HIV/AIDS. Henry has been training hard for this event and is just about 1/4 of the way to reaching his goal of raising $3,000. Please consider supporting him by going to his donor page and making a contribution of any amount. And wish him luck on his journey!
Here's an excerpt from his page:
I am currently serving with Americorps Community HealthCorps in a community clinic in West Berkeley. As an aspiring medical doctor planning to work with English and Spanish speaking overweight and obese youth and families, I hope to be a positive role model for my community. I hope to inspire others in improving the health of their children and family members by undertaking such a physical challenge. Just as I have grown up obese as a young teenager and have adopted a healthy lifestyle, I also believe this journey would be a positive source of motivation to everyone I work alongside in health care and in my personal life.
Another Ankle Mobility Solution
Here's another ankle mobility drill, courtesy of K-Star, to add to your toolbox.
We have a number of softer lacrosse balls that will come in handy for this mobilization. Be sure you're not using the hard lacrosse balls.
Remember, lack of ankle mobility can really impact how effectively you squat, snatch, clean, and do a host of other lower-body movements. It's often forgotten because of a focus on hamstrings and hip flexors. Don't neglect your ankle mobility!
Less Than One Week Until Gymnastics Seminar!
Just a quick reminder to all of you out there...
On Saturday, May 11th, Team CFO will be hosting a gymnastics clinic at CrossFit Uptown from 9am-11am. The goal of the clinic is to share our tried-and-true progressions on 3 of the most central CrossFit gymnastics movements:
• handstand push-up
• pull-up
• muscle-up
We will discuss variants of all these traditional movements including:
• strict, kipping and butterfly pull-ups
• ring and bar muscle-ups
Because of the size and diversity of team CFO’s expertise, all clinic participants will experience small-group coaching with one or more team members! This small group environment allows us to target a diversity of skill levels. Participants needing assistance conquering their first pull-up or kicking up to the wall for the handstand push-up will be coached on these techniques. Similarly, participants hoping to learn the bar muscle up or improve technique for linking multiple muscle-ups will also be provided with useful guidance. We are here to help you reach your goals!
The cost of the clinic is $25 for two hours. This value is meant as a thank you for all the valuable support that team CFO received from the broader CrossFit Oakland and Uptown communities. All proceeds will help send Team CFO to Regionals. Please reserve your spot today by e-mail. You may pay via Paypal or by leaving cash or check in the office at CrossFit Oakland-Emeryville (there’s an envelope in Candace’s box). Please make all checks payable directly to CrossFit Oakland. You can also bring your money with you on May 11th. We are capping the registration at 30 people so don't forget to RSVP! Hope to see you there!
Paleo Challenge
Great effort by everyone who participated in the (pre) Paleo Challenge workout this weekend! If you want to participate but didn't make it for the workout this weekend, you can do it tomorrow at open gym or in lieu of the part B workout (as long as it's okay with the trainer). Please be sure to post your time on the white board at Emeryville/Uptown and give your S20 to the trainer on staff.
Just to clarify, the scoring system is based on 1) your time on the workout before the challenge 2) your time on the same workout after the challenge and 3) any improvement in your performance.
Currently, the top female and male for this first run through are Jill, with a time of 10:45 and Karl who finished in just 9:21! The 6-week challenge officially begins tonight at midnight so enjoy your final meal and good luck to all!
Paleo Challenge Reminder
(Aired April 22nd) Paleo Goes Mainstream
A few weeks ago, I posted on CFO's upcoming 6-Week Paleo Challenge (refer to this post for all the details) which starts this Monday, April 29th. So far, I've gotten a huge response and I am really looking forward to witnessing everyone's progress! I hope those of you who are still on the fence, decide to commit and join us; after all, it's only 6 wks!
This Saturday, April 27th we'll be running folks through the pre-Paleo Challenge workout. Remember, each participant will be judged on his/her performance on the workout before and after the challenge. In other words, you get points for doing well on the first attempt AND the second--this way there's no incentive for sandbagging.
If you're taking part in the 6-Week Paleo Challenge, you now have the option of doing it in Emeryville at 11:00AM or at Uptown at 9:00AM. Please remember to bring your $20 participation fee which will go toward the prize money awarded to the top male and female finishers after the post-challenge workout scores are tallied. And without further adieu, here's the WOD:
Paleo Challenge Workout
4 Rounds for Time of:
Run 400m
30 Air Squats
See you all Saturday and good luck!
Team CFO hosts a Gymnastics Clinic: Saturday May 11th at Uptown!
On Saturday, May 11th, team CFO will be hosting a gymnastics clinic at Crossfit Uptown from 9am-11am. The goal of the clinic is to share our tried and true progressions on 3 of the most central CrossFit gymnastics movements:
• handstand push-up
• pull-up
• muscle-up
We will discuss variants of all these traditional movements including:
• strict, kipping and butterfly pull-ups
• ring and bar muscle-ups
Because of the size and diversity of team CFO’s expertise, all clinic participants will experience small-group coaching with one or more team members! This small group environment allows us to target a diversity of skill levels. Participants needing assistance conquering their first pull-up or kicking up to the wall for the handstand push-up will be coached on these techniques. Similarly, participants hoping to learn the bar muscle up or improve technique for linking multiple muscle-ups will also be provided with useful guidance. We are here to help you reach your goals!
The cost of the clinic is $25 for two hours. This value is meant as a thank you for all the valuable support that team CFO received from the broader Crossfit Oakland and Uptown communities. All proceeds will help send Team CFO to Regionals. Please reserve your spot today by e-mail. You may pay via Paypal or by leaving cash or check in the office at Crossfit Oakland-Emeryville (there’s an envelope in Candace’s box). Please make all checks payable directly to Crossfit Oakland. You can also bring your money with you on May 11th. We are capping the registration at 30 people so don't forget to RSVP! Hope to see you there!
