Jul 10th


By Robyn
Category: Community
Comments Comments Off on Get Ready for Competition! First up… Femme Fit!

Get Ready for Competition! First up… Femme Fit!


Ladies in fighting shape for Femme Fit 2011

Are you signed up for Femme Fit 2013?  Want some specialized training geared to prepare you to do your best in competition?  We have it here!

Whether you are training for Femme Fit, want to support the FF ladies, are interested in another upcoming competition, or just want to keep yourself in competitive form — we have some fun Saturday workouts ready for you!

Join us for the next four Saturdays from 11am – 1pm on 7/13, 7/20, 7/27, 8/3.  Your two hours will include some if not all:

– Olympic Lifting practice
– Sprint/Running practice
– Practice the workouts (strategy, pacing, etc.)
Custom programming by Coach Arnold of End Game Athletics fame.

From Coach Arnold: Practice and work out in a group setting alongside your other CFO Femme Fit competitors. We will refine your technique on the snatch and clean and jerk, practice with the sandbag, and do running/sprinting/prowler work to prepare you for the actual workouts.  Basically prepare you to kick ass at Femme Fit.  

Let us know if you have any questions or just show up on Saturday to get started.  Go CFO!!

Jul 9th


By Mike Minium
Comments Comments Off on Moxie Madness Team Competition Aug 31st & Sep 1st!

Moxie Madness Team Competition Aug 31st & Sep 1st!


Hyo getting after her wall balls in Open Workout 13.3

There’s a great team competition coming up on the weekend of Aug 31-Sep 1:  The Moxie Madness Affiliate Championship.  This is probably going to be the largest team competition around, certainly in Northern California.

Moxie Madness is a 2-man, 2-woman team competition.  And there are three categories in which teams can compete:  Advanced, Novice, and Masters.

You can enter one team in each category per gym, and since we now have two different Affiliates under the CFO banner (Emeryville and Uptown), that means we could potentially enter up to 6 teams.  That would be awesome!

The cost for the 4-person team is $260 ($65 per person).  And I’ve heard from all who’ve participated in this team event in the past that it’s a blast.

Registration opened up on July 1st, and spots are apparently going fast.  If you’d like to be a part of one of the teams, email us immediately so we can get the wheels in motion.

For more information, as well as to register a team, go to the Moxie Madness website.  And to keep up-to-date with the latest information, check out the Moxie Madness FB page.

Jul 6th


By Mike Minium
Comments Comments Off on In Honor of the Fallen Firefighters

In Honor of the Fallen Firefighters


Michelle and Katie showing their appreciation of the fire service

Tomorrow’s workout is in honor of the 19 firefighters who tragically lost their lives fighting the wildfire in Yarnell, AZ.  

Our hearts and prayers go out to the family and friends of those young men who courageously put their lives on the line fighting the 8,400 acre fire in the desert of Arizona, just south of Phoenix.

We have quite a few firefighters who we’re fortunate to train here at CFO, so this tragedy hit close to home.  We’re thankful for all you do every day.

Jul 3rd


By Robyn
Comments Comments Off on UPTOWN CLOSED THIS Friday, Saturday and Sunday!!

UPTOWN CLOSED THIS Friday, Saturday and Sunday!!


I can’t do what ‘cuz I’m pregnant??

Due to construction on the building, we must close Uptown on Friday July 5th, Saturday July 6th & Sunday July 7th.

There will still be a 6am class at Uptown TOMORROW July 4th, but the doors will not re-open until Monday July 8th @ 6am.

Don’t despair — you can still get your WOD on in Emeryville which will be running a regular schedule Friday, Saturday, and Sunday.

We apologize for the late notice and for any inconvenience this might cause.

Jul 2nd


By Mike Minium
Comments Comments Off on Strong Work, Max!

Strong Work, Max!


Every once in a while, we just like to throw up impressive feats of strength on the website.  It’s even better when it’s someone who coaches and trains at CFO.  

This past Sunday, Max Aita, who many of you know or have probably seen coaching his lifters in the back of CFO, demonstrated that besides being a great coach of the lifts, he can also perform the lifts himself (that’s putting it mildly!).  He competed in a powerlifting meet on Sunday, where he weighed in at 219 lbs.  And he managed to squat, as you can see in the video above, 705 lbs!  Nothing like squatting more than three times your bodyweight!  And to top it off, it was also an IPL world record for his weight class (the IPL is one of the international powerlifting federations out there).

Strong work, Max!

Jul 2nd


By Mike Minium
Comments 1

New Open Gym Hours at Uptown!


The Saturday Uptown crew

Last week we announced that effective July 1, there are now Mon/Wed/Fri 9am and 12pm classes, and that we’ve added a new Saturday 9am class.

In addition to the other announcements in that post, we wanted to let you know that we rolled out brand new Open Gym hours today.

Going forward, Open Gym will be happening every Monday, Wednesday, and Friday from 4pm to 5:30pm.  We hope you all will take advantage of our Open Gym hours.  Open Gym is a great opportunity to work on skills, strength, individualized programming, and any other thing you want to do (including the group WOD, of course).  You can even start out in the Open Gym hour, warm up and work some skills, and then participate in the 5:30pm group class.

We’re really excited about being able to offer Open Gym and can’t wait to see you all taking advantage of it!

Jul 1st


By Mike Minium
Comments Comments Off on July 4 Schedule for Emeryville and Uptown

July 4 Schedule for Emeryville and Uptown


Leka getting after it on Open Workout 13.4

Just a heads-up on the July 4th schedule this week.

On Thursday, July 4th:

  • Our Emeryville location will be closed all day.
  • Our Uptown location will be running the 6am class only.

We’ll be back to our full schedule on Friday, July 5th.  Have a happy and safe 4th of July!

Jun 29th


By Robyn
Category: Uncategorized
Comments Comments Off on Going Paperless and Mobile with Front Desk!

Going Paperless and Mobile with Front Desk!

Screen Shot 2013-06-28 at 8.45.54 PM.png

Screen shot of the Front Desk sign-in page for E’Ville

Besides striving to employ best practices in our coaching, programming and performance offerings, CrossFit Oakland is also looking for ways to stay on the cutting edge with respect to way we manage the business.

We have wanted to go paperless and mobile for awhile and have found a system that will support these wishes.  We’ve also been looking for a more efficient and reliable way to track attendance in order to make good decisions regarding group class offerings as our community grows.

We believe we have moved closer to these goals by switching from our current service to a new client service software called Front Desk.  

We’ve been able to migrate much of your client information from our previous system, but not all of it.  Please check your email for instructions on how gain access to your profile information, set up a login/password, etc.  Some of you will need to add your credit card information, as it is encrypted for your safety.  We apologize for any inconvenience this might cause you.  If you run into any issues with the setup or did not receive email instructions, let us know and we will walk you through the process.

Both CFO locations will be providing an ipad kiosk so that new clients can set up accounts and sign waivers digitally – no paper!  And current clients can mange account updates at the gym as well as at home.  Please let us know if you run into any issues setting up and/or managing your account and we can help you next time you are at the gym.

Be advised that Emeryville and Uptown are on different systems.  The email you receive should contain the correct link, but here they are just in case:

Emeryville (67th Street):

Uptown (41st Street):

Want to access your info from your smartphone?  Just type in the link above in your browser and login.  You can scroll down and hit that nifty ‘send/share’ icon at the bottom of your smartphone browser and choose the option ‘add to home screen’.  Cool, huh?

If you encounter any issues with any of these processes, feel free to email us or just ask Robyn or Mike at the gym.

Thanks for your cooperation and support!

Jun 28th


By Mike Minium
Comments 1

Femme Fit Registration Opens Monday July 1st at 12pm!

Femme Fit 2011 from Kaleidoscope Creative on Vimeo.

In case you haven’t heard, Femme Fit is back!  The first Femme Fit, which debuted in 2011, was a huge hit and a great competition.  So what is Femme Fit?  Let’s look to the Femme Fit blog for the answer to that question:

Femme Fit is the only competition of its kind. It is a women-only fitness competition created to give women from different athletic backgrounds a showcase to compete. Femme Fit 2013 is a one day competition, which will consist of 5 separate events. Each event offers a unique challenge for seasoned athletes, first time competitors, and all women in between.

Easy to enter, hard to win, highly competitive, exciting to watch, with no scaling necessary.

We had a ton of CFO women enter this two years ago.  For many of them, it was their first competition, and it was a great way to get their feet wet.  At the same time, there were many top-tier women who competed as well.  It was a great mix of newcomers, veterans, and everyone in between.

Registration for Femme Fit opens at 12pm SHARP on Monday July 1st.  Two years ago, Femme Fit sold out in under an hour (100 slots), so if this is something you’re thinking about doing, you better be on it come Monday.

For more information, including all the workouts:  Femme Fit Blog

And for the FB crowd:  Femme Fit Facebook Page

Jun 25th


By Mike Minium
Category: Fitness
Comments Comments Off on What Does Golf Have to do with CrossFit?

What Does Golf Have to do with CrossFit?


A typical golf scenario for me, playing deep in the rough on the other side of the cart path, scrambling for dear life

So what does golf have to do with CrossFit?  Nothing at all.  And everything.

I’m not talking about training adaptations here, or energy systems, or anything like that.  It’s more philosophical.

I’ve been reading a great book (a big thank-you to CFOer Tom L for lending it to me) on Tiger Woods, written by his former coach, Hank Haney.  It’s called The Big Miss.  It’s really more of a behind-the-scenes look at Tiger Woods, the type of sacrifices he makes to be the best, and some of the personality traits that he possesses which enable him to be the best golfer he can be.  It also gets into a lot of the technical golf swing stuff I like, but that doesn’t make for good CFO blog fodder.  It has nothing to do with the personal headline-grabbing stuff that happened to Tiger off the course.  Haney keeps it pretty much (90%) about Tiger the golfer, via his relationship with him as his coach.  But this isn’t a book review.

There was one particular passage that really jumped out at me, and it relates to anyone who’s training with us, from pages 100-101:

To me, it was an example of a great performer doing what Geoff Colvin in his book Talent is Overrated calls "deliberate practice."  It’s the most difficult and highest level of practice because it requires painstaking focus on weaknesses.  A lot of players hit a lot of balls but focus only on their strengths.  The great improvers are willing to get uncomfortable and make the mental and physical effort to correct a flaw, which often involves difficult "opposite-oriented" remedial learning.  But that was Tiger in major-championship preparation mode. (Emphasis mine.)

CrossFit training is all about bringing up your weaknesses, whether it’s getting a strict version of a bodyweight movement (pull-up, handstand push-up, etc.), getting better at the Olympic lifts, improving your running, the list goes on and on.  

You should always be devoting some time in your training session to tackling those weaknesses, whether it’s before class, during our skill work pieces, or after class.  Yes, you want to get stronger (our Part A workouts) and get better stamina and endurance (our Part B workouts), but you also want to work to eliminate weaknesses.

If you have no idea what you should focus on, or would like to get a plan for attacking your weaknesses, ask one of your trainers.  They love coming up with ways to get you to improve.  And when working on those weaknesses, remember to pay attention to the second sentence in bold in the quote above.  Tackling weaknesses is going to involve difficult "opposite-oriented" remedial learning.