Welcome to Crossfit Oakland!
We care about health and community!

 

 

Take a look at our class schedule to find something that works for you at either of our Emeryville or Uptown locations.

 

 

Committed to providing a supportive and challenging environment in which members develop and maintain world-class fitness for life.

Try Us For Free! Drop by our Emeryville or Uptown locations today!

Getting Started

Feel free to drop in during scheduled class times and observe a CFO class in action.

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Upcoming On-Ramps

Get the basics so you can join in the fun of our group classes! Morning and Evening On-Ramp classes are offered at both of our locations and sell out fast.

Enroll Now!

Our Philosophy

We believe in putting our focus and resources into our coaching quality and our community.

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Workout Of The Day

The Workout of the Day or WOD is custom-programmed for the CrossFit Oakland community and is taught in our regular group classes under the close supervision of our highly trained coaching staff.

Jun 2nd, 2013

Happy Birthday, Tamara!

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A most Happy Birthday to the Queen of Uptown!  She’s a USA Women’s baseball player, a CrossFit Games competitor, Oakland Firefighter, Olympic Weightlifter, metal fabrication apprentice, CrossFit gym owner and all-around amazing woman.  There are so many things to respect, it is hard to know where to begin. 

My favorite thing about T is her radiant smile (see photo above).

We love you T.Holmes.  Have an amazing day – you deserve it!

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May 31st, 2013

REMINDER: NEW Women’s Strength Class with JoAnn starts June 6th – Only 3 Spots left!

 Squats, Squats, Squats, Squats, Squats = STRONG!!

 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!

BOTH SESSIONS WILL BEGIN THURSDAY, JUNE 6TH AND RUN FOR 6 WEEKS – a total of 12 classes. (Thursday July 4th will be rescheduled to another day).
 
SESSION A [ONLY 3 SPOTS REMAINING!]:  THURSDAYS 5-6:30PM AND SUNDAYS 10-11:30AM, ending Sunday July 14th.  
 
[SESSION B IS ALREADY FULL!!!]
SESSION B:  THURSDAYS 6:30-8PM AND SATURDAYS 9-10:30AM, ending Saturday July 13th
 
Classes are limited to 12 women with a minimum of 8 participants for the class to run. Interested women need to email Jo Ann Aita directly. Spots held for the 1st 12 women to commit. Jo Ann will respond to participants via email regarding payment.
 
If you are unfamiliar with Jo Ann or just want a reminder of how amazing she is, check out her World Record video here.
 
Sign up now and grab a spot before they’re gone!  
 
More about Jo Ann:
 
Jo Ann Aita, currently 42 years of age, has been training and competing in Olympic 
Weightlifting since 2003 . She is a National Medalist and currently holds both Snatch 
and Clean & Jerk Records in the Pacific Weightlifting Association.  Despite starting 
weightlifting at the age of 33, and rehabbing two shoulder surgeries in 2010, she was able 
to come back with PR lifts at the Olympic Trials last year, placing 5 lb weight class, against many competitors half her age!

At the recent Women’s  Pro-Am meet in November 2012, Jo Ann went 9/9 setting a 
New World Record Powerlifting Total in the Raw w/wraps category. She also broke 
the American Raw Deadlift record, which has stood since 1981.  Her lifts at 114 lbs 
bodyweight:

Back Squat: 309 lbs,  Bench Press: 165 lbs, Deadlift: 375 lbs,  Total: 849 lbs

Jo Ann was also a Track & Field and Cross Country athlete for over a decade and 
competed for UCLA.  She is a USA Weightlifting Certified Coach and has been getting 
lifters strong for the past 4 years.  She is a Certified Massage Therapist, specializing 
in Sports Massage and Deep Tissue Work, with a Bay Area Practice for the past 14 
years.  Jo Ann has accomplished all of this while raising a child, managing 3 careers, and 
running a gym!

Jo Ann Aita stats at 114/117lb weight class:

Snatch:  154 lbs
Clean:  194 lbs
Jerk: 185 lb.
Back Squat: 309 lbs
Bench Press: 165 lbs

 

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May 30th, 2013

NEW: CFO Endurance Program w Coach Aaron!

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Did you know that our very own resident running coach, Coach Aaron or Coach Evil as we like to call him, is also a certified CrossFit Endurance coach?  Now that you do, what does that mean for you?  What is means is that we are lucky enough to now offer a formal CrossFit Endurance program to the CFO community! Classes are running NOW, so don’t wait.  Check out Aaron’s write up for more info:

CrossFit Oakland’s Endurance program utilizes CFE protocols with sport-specific strength training and conditioning geared towards improving performance, fitness and endurance sports potential.  Are you a triathlete?  A road racer preparing to run a marathon, ½ marathon, or a 5/10k race this year?  Is your team looking to complete the challenge of Tough Mudder?  Maybe you’re a CrossFitter wanting to improve your running technique and work on your overall endurance?  If you said yes to any of these questions, this is the program for you!

What is CrossFit Endurance?  Traditionally, endurance training has meant adding more time and volume to workouts for one’s body to compete a specific time or distance.  Instead, this program will demand greater attention at the skill and technique level, then we’ll test that technique under stress over a much shorter period of time developing increased stamina and maximum VO2 capacity to compete faster, longer and therefore see greater athletic gains. 

The CFO Endurance program consists of both track and running WODs with a separate strength and conditioning class that focuses on skill based endurance training and mobility.  Participants can buy into any of the available class options that best meets their needs and schedule. 

Three Available CFO Endurance Classes

TUESDAYS 6:00AM – 7:30AM Group Running/Track WOD – The focus is on proper running technique along with a track or running workout designed to maximize an athlete’s endurance and anaerobic threshold.  Location is Piedmont HS, unless otherwise stated.

TUESDAYS 6:30PM – 8:00PM  Group Running/Track WOD – Location is Piedmont HS, unless otherwise stated.

THURSDAYS 7:15PM – 8:30PM  Group Strength Training/Conditioning Class at Uptown – For the athlete looking for more social and supportive interaction with a team training atmosphere. 

Other CFO Endurance Program Options

Private 1:1 Session – Scheduled during open gym hours, when there are no CF classes, or on the weekend.  Ideal for an athlete wanting a more focused one-on-one session with Coach Aaron, or another member of the CFO/Uptown coaching staff.  It’s also for the athlete that may feel intimidated in a class setting environment.  An initial consultation will take place with each new client to determine their sport-specific goals.

10-Day Pass – For the non-committal athlete wanting to test out the CFO Endurance program without purchasing a month-to-month membership.

Fees 

$10 Drop-in fee for each track/running WODs only

$25 Drop-in fee for CFO Endurance strength/conditioning class at Uptown

$35 Unlimited Monthly track/running WODs only

CFO ENDURANCE GROUP CLASS – $150/month (Consists of both Tuesday Track/Running WOD and Thursday Strength/Conditioning Class

CFO ENDURANCE PRIVATE 1:1 – $199/month

CFO ENDURANCE 10-DAY PASS – $199 (Applies to both Track/Running and Strength/Conditioning Classes)

Payments accepted through the current CFO online client system

Active CFO/Uptown members are welcome to attend a Track/Running Class or a  

CFO Endurance Strength/Conditioning class by paying the respective drop-in fee 

Email for more information or to get answers to any questions.

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May 29th, 2013

Regionals Wrap-Up with Coach Arnold

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Team CFO 2013

Congrats to Team CFO for finishing 8th place in the very tough CF Games Regional division of Northern California. We are so proud of you!  Special thanks to Coach Arnold for programming, training and coaching the team over the past couple of months in preparation for Regionals weekend.  

Here is Arnold’s wrap-up:

Team CFO put in a solid performance at the Norcal Regionals. We were ranked 23rd going in and finished the weekend in 8thoverall.

Candace and Brandon set the tone on the first workout, “Pair Jackie.” Each of them had to complete a 1000m Row, 50 Thrusters at 45 pounds and 30 Pullups. Only half the field was able to complete this workout under the time cap. Candace came out blazing and pr’d by 45 seconds, then Brandon took over and finished the workout in 5th place overall. The entire team followed up with a strong 6th place finish in the 3RM Overhead Squat workout. After surviving the Burpee Muscle Up workout with a 17th place finish, Team CFO sat in 6th place after Day 1.

Day 2 of competition started with all six members of Team CFO having to complete 30 wall balls, chest to bar pullups, pistols and dumbell snatches each, in relay style. Everybody held their own and we took 10th overall on that workout. Justin and Tamara ended day 2 with a 9th place finish on the 21-15-9 deadlift and box jump couplet. Team CFO was in 9th overall after two days of competition.

Michelle and Manwell started day 3 with a brutal workout. They had to hold a handstand while the other did handstand pushups, do toes to bar while the other hung from the bar, do shoulder to overheads while the other held the rack position and then lunge down the field with the bar in the front rack. It was a grueling workout to watch, let alone do. Only half the field completed the workout in the 15 minutes allowed. We were one of them, finishing in 14:38 and a 13th place finish.

Team CFO put in a gritty performance on the final event of the weekend. It was a relay style workout that included rope climbs and squat cleans that pushed everyone to their limits. With the clock counting down and the crowd on their feet, we finished the workout as the buzzer sounded. We were 1 of 7 teams to complete the final workout.

It was a great weekend. Everybody left it all out there on every workout and we finished in 8th overall. Thanks to all those who came out to support us.

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May 27th, 2013

Memorial Day: Take a Moment to Remember

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Our tradition at CFO is to perform what is known in CrossFit circles as a "Hero WOD" to commemorate Memorial Day.  Tomorrow’s WOD is a Hero WOD first posted on crossfit.com on November 8, 2011.  It is the only Hero WOD named after a female warrior and was chosen by Coach Arnold to be tomorrow’s CFO workout.

Come out tomorrow (Emeryville group classes at 8am, 9am & 10am and Uptown open gym from 8am -10am) to tackle this one with all you’ve got. It is our hope that we can all take at least a moment tomorrow to remember that there are those willing to make the ultimate sacrifice to defend what they feel is honorable and defendable, namely the rest of us.  Read on to find out more about U.S. Army First Lieutenant Ashley White.

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U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

 "White"

Five rounds for time of:
15′ Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters

 

 

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May 24th, 2013

Let’s Go Oakland!

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Katie C. showing her Team CFO spirit with these sensational signs – on display at the Norcal Regionals this weekend!

Team CFO is in it to win it!  Competition for the Team starts tomorrow (Friday) morning at 9am for Event 1 and 1pm for Event 2!  Hopefully you can make it out there to cheer on the team in person.  You can find the heat listings and other information on the CF Games website.  This same website will be updating results in real-time, so this is your best source for immediate information.  

CFO will also be keeping you up to date on our Facebook page.  

Try to make it out to the Sonoma County Fairgrounds at some point in the next three days. The action will not be disappointing.  Look for the green Jameson tent or for Katie’s fantastic signs.

Go Team CFO, GO!!!!

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May 22nd, 2013

E’Ville & Uptown Holiday Weekend Schedule!

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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:  Open Gym: 8am – 10am

Regular classes resume Tuesday May 28th

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May 20th, 2013

NEW Women’s Strength Class w/ Jo Ann starting June 6th!

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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!

BOTH SESSIONS WILL BEGIN THURSDAY, JUNE 6TH AND RUN FOR 6 WEEKS – a total of 12 classes. (Thursday July 4th will be rescheduled to another day).

SESSION A:  THURSDAYS 5-6:30PM AND SUNDAYS 10-11:30AM, ending Sunday July 14th.  
 
[SESSION B IS ALREADY FULL!!!]
SESSION B:  THURSDAYS 6:30-8PM AND SATURDAYS 9-10:30AM, ending Saturday July 13th
 
Classes are limited to 12 women with a minimum of 8 participants for the class to run. Interested women need to email Jo Ann Aita directly. Spots held for the 1st 12 women to commit. Jo Ann will respond to participants via email regarding payment.
 
If you are unfamiliar with Jo Ann or just want a reminder of how amazing she is, check out her World Record video here.
 
Sign up now and grab a spot before they’re gone!  
 
More about Jo Ann:
 
Jo Ann Aita, currently 42 years of age, has been training and competing in Olympic 
Weightlifting since 2003 . She is a National Medalist and currently holds both Snatch 
and Clean & Jerk Records in the Pacific Weightlifting Association.  Despite starting 
weightlifting at the age of 33, and rehabbing two shoulder surgeries in 2010, she was able 
to come back with PR lifts at the Olympic Trials last year, placing 5 lb weight class, against many competitors half her age!

At the recent Women’s  Pro-Am meet in November 2012, Jo Ann went 9/9 setting a 
New World Record Powerlifting Total in the Raw w/wraps category. She also broke 
the American Raw Deadlift record, which has stood since 1981.  Her lifts at 114 lbs 
bodyweight:

Back Squat: 309 lbs,  Bench Press: 165 lbs, Deadlift: 375 lbs,  Total: 849 lbs

Jo Ann was also a Track & Field and Cross Country athlete for over a decade and 
competed for UCLA.  She is a USA Weightlifting Certified Coach and has been getting 
lifters strong for the past 4 years.  She is a Certified Massage Therapist, specializing 
in Sports Massage and Deep Tissue Work, with a Bay Area Practice for the past 14 
years.  Jo Ann has accomplished all of this while raising a child, managing 3 careers, and 
running a gym!

Jo Ann Aita stats at 114/117lb weight class:

Snatch:  154 lbs
Clean:  194 lbs
Jerk: 185 lb.
Back Squat: 309 lbs
Bench Press: 165 lbs
Dead Lift: 375 lbs
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May 18th, 2013

Nor Cal Regionals are NEXT WEEKEND! Don’t miss it!

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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!

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May 16th, 2013

CFO Volunteers Needed on June 6th!

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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!

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