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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.

Oct 19th, 2006

Getting Hip about Hip Flexors


I’m sure you have all heard us say "everything we do in CrossFit is a wave of contraction that starts at the core (hips) and radiates to the extremities." Well how does this work exactly?

The hip flexors or iliopsoas are a group of muscles passing through the pelvis that act to flex the hips and rotate the lower spine. Lying deep within the torso, these are some of the least known skeletal muscles.

Imbalances in the muscles of the hip can cause back and hamstring trouble. Most problems with the hip flexors (such as leaning forward in the squat), don’t originate in a lack of strength but in a lack of flexibility. If the iliopsoas and hip flexors are tight, they pull down and forward on the pelvis, which tilts the pelvis forward and rounds the lower back. We must fight to pull the pelvis back and keep it from tucking under.

This lack of flexibility also impacts the ability of an athlete to fully fire the hips in exercises such as the squat, kipping pull-up, deadlift, clean, box jump, sprint, etc. and is referred to in CrossFitese as "muted hip function."

Over time, as many of you have experienced, such inflexibility can become uncomfortable, if not downright painful–causing problems with full mobility and creating some sciatica-like symptoms. We urge you to keep working through this issue!

There are several hip flexor stretches that can be done daily to alleviate chronic issues, and should be included in a daily stretching program for athletes that are just beginning to to develop the musculature of the hip flexor.

These hidden muscles are a goldmine of power that are heavily relied upon in 95% of athletic activites and 75% of CrossFit moves!

Find those hip flexors, use them, and stretch them! We have an arsenal of stretches to help fight off hip flexor problems: talk to us if you are having "issues"…

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Oct 18th, 2006

CFO Weekend Schedule Change, FUEL Seminar and Candace’s Game

Candace TGU.jpg

This weekend there are several special events, and schedule changes: please pass this on to anyone who you think might not have read this.

Saturday: Class will be at 8AM instead of 9AM. There will be no 10AM session because we are going to Treasure Island (middle of Bay Bridge) to watch Candace and and the #1 ranked Berkeley All Blues rugby team play at 10AM. Everyone is invited to caravan with us. Bring a camera and a sweater. Directions are HERE.

Sunday: Class will be from 8:45 to 9:45. At 10:00 we are offering our Nutrition Seminar (FUEL). You must RSVP in advance if you want to attend because we are providing a meal and if people don’t let us know in advance we won’t know how much food to get!

Please let us know here if you will attend.

Cost is $50.00

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Oct 15th, 2006

CrossFit… Goes Hollywood? Yep, it’s True! Scary…

CrossFit is getting a huge bump into prime time due to the following upcoming blockbuster movies featuring CrossFit protocols either as training methods, or actual plot elements:



I’m not exactly sure what I think about this. While It is great to get more people to do effective workouts, I do like the “undergound” aspect of CrossFit. Paradoxically, I am annoyed with Mark Twight, the “300” trainer, who is doing straight CrossFit, and makes it seem, by omission, that he made it all up on his own.

Here are Mark’s “stats”

Deadlift: 365#
Clean & Jerk: 165#
Snatch: 115#
Overhead Squat: 155#
Front Squat: 195#
Pull-Ups: 40
Weighted Pull-Ups: +106#
500m Row: 1:28:2
2000m Row: 7:05
5000m row 18:51

Pretty sweet: I’m hoping to beat these times/scores within the next year (as far as Mr. Twight’s Alpine times all I have to say is: whoa.).

Please post your opinions to comments, we are interested to know what you think!

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Oct 15th, 2006

The Superiority of the Kipping Pull-Up

Here we see Charles (white shorts) and Justin (red shorts) going head to head on yesterday’s WOD:

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

These are two relatively evenly matched athletes, but Charles has learned to strongly recruit his hip power. You can see Justin fall apart starting in round six as he tries to do it all with his upper body. There is a strong strong corollary in almost 100% of athletic activities: power is generated by a wave of contraction that starts at the core (hips) and radiates to the extremities.

Today’s Workout:

Tabata Squats

Jonathan: 16
Franklin: 14
Connie: 15
Ann: 11
Sharon: 19
Megan: 15 (to 6″ target)
Max: 17 (to 6″ target)
James: 19
Peter: 18

WOD #2 (done back to back with the above)
3 rounds
10 Kangies
10 Thrusters
10 Kb swings

Jonathan:4:44 75#/1.5P
Franklin: 5:03 20# db/ 35#
Connie: 5:16 12# db/ 25#
Ann:7:39 15# / .5P
Sharon: 4:25 20# db/1P
Candace:6:50 75#/45#
Megan: 4:51 25# db/25#
James: 3:18 35# db/ 45#
Peter: 5:03 30#/55#
Max: 5:43 92.5#/1.5P (absolutely brutal, I was in intense distress from the third rep and wanted badly to quit untill about halfway through)

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Oct 14th, 2006

F.U.E.L. Seminar at CrossFit Oakland Coming 10.22.2006

Oh yeah baby: CrossFit Oakland is featured on the top page of!


CrossFit Oakland will be offering our first annual seminar on using nutrition as fuel to drive athletic performance on Sunday October 22, 2006 from 10AM to 1PM for CrossFit Oakland athletes at CrossFit Oakland, 3300 Broadway, Oakland Ca. The cost will be $50.00 and an RSVP is required as we will be providing a meal for everyone who attends and need to know how many people we are cooking for. All affiliate athletes may attend for $50.00. CrossFit Affilates and Trainers may attend for $25.00. Non-athletes may attend at a cost of $75.00.

We will be offering information on changing body composition (both weight gain and loss) and the appropriate micronutrient and macronutrient ratios to facilitate increased athletic performance.

There will be no “diet” or faddish ideas discussed: we will provide you with sensible, balanced and scientifically sound concepts for lifetime fitness and health. However, as you might expect from CrossFit, there will be some ideas that fly in the face of conventional wisdom, and are light-years ahead of conventional thinking about food.

Some of the topics we will cover:

Strategies for healthy eating in the real world
Foraging in the urban jungle
How to eat “in the Zone”
Fat is not the enemy
The real deal on carbs
Real women eat real food
Top Fuel eating for serious athletes
Adult Beverages 101
Paleo/Zone (the ultimate fuel for athletes)
Hormonal effects of food
Disease prevention with food


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Oct 12th, 2006

Enough About Me, Let’s Talk About My Clothing…

Sorry folks, I did not get any other good videos or pics today, so it’s gonna have to be me doing 30 (not 35 as it says in video, I miscounted) double-unders. Plus I’m an only child, so you figure it out…

Building on the competition discussion from yesterday I compete against myself in double-unders (which I never heard of before CrossFit) and also against Mike M. who has 52 (I got it on video, but erased it, argh!). It’s good for both of us, because if I get 53 he is sure to figure out how to get 75, and so on…

Also I sure would like to equal this guy!

Check “The Bad Boys And Girls Of CrossFit Oakland” on the national site! We’re world famous. Scroll down to October 7th.

Also check out this utterly amazing display of strength, coordination, balance, and just plain skill!

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Oct 12th, 2006

New Men’s & Women’s Push-Jerk Records at CFO

Both the Men’s and Women’s Push-Jerk Records at CrossFit Oakland fell today. You will have to watch to video to find out who generated the most power.

Also on the table is the Bodyweight Push-Jerk record. So far Justin has it at 1x bodyweight (183), but a certain super-hero like CF’r can probably beat it…

Healthy competition is a hallmark of well-rounded athletes. If you can wrap your mind around the concept of being goal-oriented without attachment to results you will be most of the way there. You can compete in many sectors: against yourself, against others, against others in your age group, against the clock, against a fraction of a world record (for example can you get within 1.5x of the world record for the mile; about 5:50?), etc.

Competition is important because it shows us what is possible: before Roger Bannister broke the four-minute mile in 1946 it was thought to be “impossible”. Once he broke it the record only stood for 26 days! Admittedly there is a bit of hype in this example, but the logic is sound. There are many other examples of this type of athletic achievement being inspired by competition.

You can be notified when new videos are posted by subscribing at YouTube (assuming you have an account). There are lots of other good CrossFit, Oly, powerlifting videos, etc.

Interesting article on gender differences in competitive urge:

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Oct 10th, 2006

It’s Not all Hard Work at CFO…

Shira demonstrates remarkable upper body control, spatial and kinesthetic awareness.

This little sequence also shows something not so obvious. The bill of goods we as a society have been sold by the Big-Box Fitness Chains is woefully inadequate and heavily discriminatory towards women. Workouts consisting only of bodybuilder-style exercises and hampsterish treadmill work are not only boring and ineffective, but only work cardio/respiratory fitness and limit strength. These are the two areas of human performance where men have a clear advantage. However there are least eight other parameters where men and women are equally matched or women have a slight advantage: stamina, flexibility, power, speed, coordination, agility, balance and accuracy…(more to come later this am).

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