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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.

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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.

Nov 5th, 2006

Fight Gone Bad at CFO

Attention, CrossFitters: There’s a beautifully written analysis of the deadlift by Mark Rippetoe in this month’s CrossFit Journal. The article has been made free to all and is available HERE.

Do yourself a favor and read it!

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Fight Gone Bad

Fight Gone Bad is a classic CrossFit benchmark workout. Originally designed by Coach Glassman for BJ “The Prodigy” Penn, Bazilian JuJitsu practitioner and UFC champion. Fight Gone Bad simulates the intense mixed-modal stress endured in a UFC bout as well as the five minutes on, one minute off protocol.

BJ Penn’s website

Post most recent score to comments.

Comments: 1
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Nov 2nd, 2006

Skeleton Crew at CFO

Chad, Mike and I did the “Skeleton Crew” Concept 2 challenge: 31,000 meters on the rower in four days.

Warning! The next person we hear say “What about cardio?” will be rowing 10K!

Comments: 6
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Oct 31st, 2006

“Conga Confusion” at CrossFit Oakland

Egads! We made the top page of CrossFit.com again!

Thanks to all who attended our 2nd monthly workout in the park! It was a bit confused, but Pukie was absent this time. We promise to make order from the chaos next time!

Special thanks to Jonathan for showing us some cool new moves with the kettlebell.

Comments: 7
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Oct 29th, 2006

Free Workout in the Park TODAY (don’t forget daylight savings time)

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Please join us today, Sunday, October 29, 2006 at 10 AM for our monthly workout in the park. We will be across from Gold’s Gym, 600 Grand Ave, Oakland CA, at the pull-up bars. The workout is free for everyone, so bring friends and family. We can scale the workout for anyone of any age or physical condition.

If you forgot to set your clocks back, do it now!

DIRECTIONS

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Oct 27th, 2006

Free Workout in the Park Sun. 10AM: Come One, Come All!

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Please join us this Sunday, October 29, 2006 at 10 AM for our monthly workout in the park. We will be across from Gold’s Gym, 600 Grand Ave, Oakland CA, at the pull-up bars pictured above. The workout is free for everyone, so bring friends and family. We can scale the workout for anyone of any age or physical condition.

DIRECTIONS

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Oct 27th, 2006

COPFDD: CrossFit Oakland Pull-Up Fraud Detector Device

Workout in the park this Sunday at 10:00 AM across from Gold’s Gym (600 Grand Ave., Oakland Ca.), at the Pull-up bars. Workout is Free! All are welcome.


Hey Affiliates: ever wonder how you can get people to understand that they are not getting their chins over the bar when they do so-called “pull-ups”? Members: ever wonder why we keep saying “chin over bar” when, darn it, you are getting your chin over the bar?!

Well the answer to both your questions is the same: The CrossFit Oakland Pull-Up Fraud Detector! This is a simple radio shack motion detector (cost $29.99) mounted above the bar in such a way that a tone chimes when you get your head high enough in a pull-up to break the beam (yep, you guessed it: chin over bar)!

So get 20 pull-ups on your bar and come to CrossFit Oakland and you will have 10 on ours!

Roll the tape…

Comments: 8
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Oct 25th, 2006

22 “Frans” @ CrossFit Oakland

“Fran”

21-15-9

95 # Thruster
Pull-up

Sub as needed.

Sam L: 10:56 as rx’d

Pull-ups:

Peter: 10:55 75#
Justin: 14:27 75#
Franklin: 8:49 70#
Max: 6:05 65#
Shira 9:56 65#
Leo 10:48 65#
Scott 12:53 65#
Candace 12:57 65#
Pat 13:10 65#
Dave 17:32 65#
Sharon 12:59 25# DB

Ring Rows

Tim: 14:02 65#
Nicole: 9:08 55#
Joanne 15:01 45#
Aminta: 10:21 20 DB
Janet: 12:53 20 DB
Jenny 13:32 20# DB
Connie 15:33 20 DB#
Annie: 10:00 15# DB
Eliza 13:25 15# DB
LaDonna 13:18 10# DB

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