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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.

Aug 22nd, 2006

8.22.06 WOD


Deadlift 3-2-2-2-1-1-1-1

Sam and Max top out at 360: 400 in sight!

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Aug 21st, 2006

Mike Demonstrates Clapping Pull-Ups


You are probably familiar with the clapping push-up. A lesser-known ballistic exercise is the clapping pull-up. Here Mike is shown doing a “clap-up”.

Upper Left: beginning position
Upper Right: explosive pull-up and letting go of the bar while still moving upwards.
Lower Left: The clap
Lower Right: Re-grabbing the bar.

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Aug 21st, 2006

Max Struggles With Turkish Get-Up

Turkish Get-Up.jpg

Here is another CrossFit favorite: The Turkish Get-Up. This is more often done with a kettlebell or dumbell. Using a barbell makes it much more challenging. The movement starts lying flat on the floor and moves through the “Get-Up” portion (pictured)and tops out standing with the barbell overhead. The barbell is then switched to the other hand while still fully extended overhead and the sequence is reversed. This is some serious core training!

To see a truly impressive example of this exercise click HERE (CrossFit .com) and click on Turkish Get-Up about 2/3 of the way down the page.

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Aug 19th, 2006

8/19/06 WOD

For time:

21 Squat Cleans
42 Back Extensions
15 Squat Cleans
30 Back Extensions
9 Squat Cleans
18 Back Extensions

Nicole Performs Squat Clean -Grrrrrr!

Nicole Squat Clean.jpg

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Aug 15th, 2006

Sharon Performing Overhead Squats


Sharon demonstrates a nice overhead squat with good shoulder flexibility and fairly decent hip/hamstring flexiblity.

Overhead Squats Build [A Scary] Kind of Strength

For an athlete, it turns your body into “one piece.” Unfortunately, for the past few years, misguided athletes have been taught to do upper body one day, lower body another. Or worse, front of the thighs one day and back of the thighs another. One day soon, people will be asked to train the muscles that pull the left thigh in, then rest that overfatigued muscle for the next 21 days. Wait, you’re right. It is already happening.

-Dan John

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Aug 8th, 2006

8/8/06 WOD

Working on form today

3 rounds:

10 opposite arm touchdowns
10 side bridge snatches
10 swiss ball push-ups
20 db squats

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Aug 7th, 2006

8/7/06 WOD

2 rounds using 1/4 bw dumbbells:

Lunge 100m, right arm overhead, left leg leading
Run 300m
Lunge 100m, left arm overhead, right leg leading
Run 300m
Lunge 100m, both arms overhead, alternating legs
Run 300m

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