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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.

Jul 1st, 2006

6/29/06 WOD

“Vomitus Maximus”

30 burpees (no push-up, jump at the top)
25 two arm dumbbell swings (1/4 bw)
25 burpees
50 push-ups
20 burpees
75 sit-ups
15 burpees
100 squats
10 burpees

Compare to 4/12/06

Post times and comments.

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Jul 1st, 2006

6/28/06 WOD

Work on technique and max loads – not for time.

5 rounds:
5 front squats
5 overhead presses
5 deadlifts

round #6, find your 1 rep max for each.

Post loads

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Jun 27th, 2006

6/27/06 WOD

Chargers – 3 rounds
Buttercups – 2 rounds

For time:

20 burpees (jump only)
30 push-ups
40 sit-ups
50 squats
Run 1/4 mile

Post times

Comments: 5
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Jun 26th, 2006

6/26/06 WOD

8 times up and down stairs
20 push-ups each time at the bottom

Post times.
Compare to 5/24/06

vm.jpg

Valley CrossFit does Vomitus Maximus (4/12/06 workout) – www.valleycrossfit.com

Comments: 2
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Jun 23rd, 2006

6/23/06 WOD

5 Rounds for time:

25 Push-ups
15 Ring dips
15 Push-press @ 95 lbs

Sam_Max_Nic_Small.JPG

Caught!

Sam caught on camera at the bottom of his squat. Get that back arched and those shoulders back!

Comments: 1
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Jun 22nd, 2006

6/22/06 WOD

Post loads and times.

Chargers – 5 rounds
Buttercups – 3 rounds

10 db cleans
10 db squats
10 db snatches
10 overhead lunges
10 thrusters

Comments: 1
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Jun 19th, 2006

6/19/06 WOD

Run 100m
5 db cleans, 10 push-ups, 15 db squats
Run 200m
5 db cleans, 10 push-ups, 15 db squats
Run 300m
5 db cleans, 10 push-ups, 15 db squats
Run 400m
5 db cleans, 10 push-ups, 15 db squats
Run 500m
5 db cleans, 10 push-ups, 15 db squats
Run 600m
5 db cleans, 10 push-ups, 15 db squats

Post times and loads.

Comments: 2
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Jun 15th, 2006

6/15/06 WOD

Max rounds in 20 minutes:

20 double jumps
20 thruters
20 jumping pull-ups (or 10 regular pull-ups, or 1 rope climb)

Comments: 2
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