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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.

Sep 28th, 2006

These Guns are illegal in 50 States!! FGB @ CFO


Shira, perfect form in top of push-press: active shoulders, full elbow lockout, full hip extention.

Workout: Fight Gone Bad
# = poundage for Push-Press and SDHP (65 and above, used 20 lb Dynamax ball, Nicole used 14 lb Dynamax ball, others used 11 lb med ball).

* = First time doing workout

1st Max 250 75#
2nd James 276 65#
3rd Carlo 241 65#*
Joe 219 35#*

1st Candace 221 65#
2nd Shira 210 65#
3rd Nicole 256 55#
Sharon 312 35#
Megan 248 35#*
Kerry 232 35#*
Joanne 230 35#*
Aminta 220 35#*
Melissa 214 35#*
Pat 225 10# db* (2nd week of CrossFit, awesome!)

World Record 435: Greg Amundson 75#

CFO Record 327: Mike Minium 75#
2nd Place: 287 Max Lewin 75#
3rd Place: 236 Sam L. 75# (pretty sure he got shortchanged about 20 seconds)

Women’s: Too hard to calculate because of the variable weights that have been used. The “official” Women’s weight is 55# for PP and SDHP and a 14 lb Dynamax ball. Candace, Sharon, Shira and Nicole all have respectable scores. Sharon probably has the best score so far, 267 w/ 55#. We will have to put them head to head with the correct weights. The 14 lb Dynamax is in the mail.


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Sep 19th, 2006

New Women’s Deadlift Record Holders @ CFO


Unfortunately I did not get a picture, but Candace and Felica both Deadlifted 185 pounds with good form today. So excuse the crappy cartoon, I’ll replace it as soon as I get a good picture.

We plan to start keeping track of various records on the white board in the back room, this being the first one. Any challengers on this one?

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Sep 12th, 2006

Now THAT’S Intensity!


Tim working out like a savage beast! The ability to generate intensity is important in many athletic pursuits. It can be defined as explosive power, or exerting the most possible force in the least possible amount of time, but there is also a mental component, which Tim expresses nicely here.

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Sep 7th, 2006

Labor Day Workout at Lake Merritt


A fine time was had by all, with a guest appearance (or two) by pukie. Attention: link is gross, you have been warned! We did a team workout consisting of various hops, squats, buttercup burpees, pull-ups and band-assisted sprints.

This was fun and we plan to do more park workouts. The tentative plan is to have one on the last Sunday of the month at 10AM. These will be free workouts open to the public.

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Sep 5th, 2006

World’s (even more) Youngest CrossFitter


Niko’s Little Brother Enzo (age one and a half) demonstrates a nice static hang. He is even pulling a bit. No trick photography: he really is hanging high above the tarmac (with spotter at the ready, natch). This little guy is growing up around CrossFit, and can be seen doing his own versions of deadlifts (9 lb medicine ball), pvc cleans, box jumps onto 2″ “box”, etc. Very cool.

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Sep 1st, 2006

What The “L”?!?

Franklin L.jpg

Here Franklin demonstrates a CrossFit Standard, the “L” Pull-Up.

Simple in design, difficult in execution, the “L” Pull-Up works the core and the upper body at the same time.

A. Jump up to bar.
B. Make like an “L”
C. Pull Chin above bar.
D. Repeat.

Yesterday’s WOD (workout of the day) from the CrossFit national site had 150 “L”s in it!

From Wikipedia The Free Encyclopedia.

The chin-up (also known as a chin or pull-up) is a strength training exercise in which one hangs by the arms from a horizontal bar and pulls oneself up vertically until the chin reaches the level of the bar. Chin-ups can be performed with the palms facing towards the body (i.e., with a supinated grip), with the palms facing away from the body (pronated grip), or gripping parallel bars (semi-supinated grip). The term pull-up is traditionally used when the exercise is performed with a pronated grip; however, the terms chin-up and pull-up are often used interchangeably.

Chin-up exercises involve the sternal portion of the pectoralis major, latissimus dorsi, teres major, posterior deltoid, the rhomboids, the middle and lower portions of the trapezius, and the elbow flexors. There is considerable involvement of the biceps, especially with the supinated grip.

A chin-up specialization program builds width and thickness to one’s back, as well as promoting growth on one’s biceps, brachialis, brachio-radialis and pronator teres. Olympic gold medalist in gymnastics, Andreas Wecker, is particularly noted for the results he has achieved from chin-ups.

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Aug 29th, 2006

Tabata Protocol For CrossFit Showers


We at CrossFit Oakland would like to suggest all CrossFitters start their day with a Tabata protocol shower. 20 seconds of hot water followed by 10 seconds of very cold, repeated 8 times. It’s not as crazy as it sounds! The cold water will drive the blood to the internal organs as the body moves to protect them from the cold. Blood will then rush to the extremities as the body works to move the excess heat out of the body via the skin. A great morning circulation booster!

Seriously the Tabata Protocol produces stunning results. Check out the below article from the amazing website of Clarence Bass, author of "Ripped For Life".

Tabata Protocol Produces PR Rowing from 500- to 10,000-Meters

Can less really be more?

You’ve been working out for a long time, right? By now you probably know, or have read how doing brief, relatively few hard workouts can make you faster, stronger and healthier than doing a bunch of medium-high intensity workouts all the time. Ever wonder what would happen if you took that concept to the extreme, say by reducing your training time to a mere 90 minutes per week? Over 3 years ago, that’s exactly what I did and this is an account of what happened. (Thanks Clarence for your invitation to share this story with your readers.)

It all started when I read articles 10 and 11 on this website ( regarding Dr. Tabata’s studies. If you haven’t read them, please do. I think you’ll be surprised by what you find. In brief, the studies show how after six weeks of training, Dr Tabata’s test subjects made huge gains in both their aerobic and anaerobic capacity on a ridiculously short training regimen. The training consisted of 8, very hard, 20-second intervals with 10 seconds of rest between each interval. The test subjects gained fitness so quickly that, as Dr. Tabata put it, "The rate of increase in V02max is one of the highest ever reported."

Rest of article is here.

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