Welcome to Crossfit Oakland!
We care about health and community!

 

 

Take a look at our class schedule to find something that works for you at either of our Emeryville or Uptown locations.

 

 

Committed to providing a supportive and challenging environment in which members develop and maintain world-class fitness for life.

Try Us For Free! Drop by our Emeryville or Uptown locations today!

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.

Mar 22nd, 2006

3/20/06 WOD

Day 1 boot camp assessments:

Timed 2 mile run
Max push-ups in 2 minutes
Max sit-ups in 2 minutes

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Mar 12th, 2006

3/11/06 WOD

4 Rounds for time:

Row 500m
15 Wall ball shots
15 Kettlebell swings
15 Push press

Storm through as fast as you can, minimizing rest. Use the row as a means of active recovery.

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Mar 4th, 2006

3/4/06 WOD

Warm up with 8 50-meter sprints. If you have the time, make these alactic sets (resting 2 minutes between efforts to allow near-full recovery). These should be all-out efforts.

(Google is your best friend if you’re curious about the alactic anaerobic energy system. A quick scan of Google turned up the following articles in a matter of seconds:

http://www.coachkengrace.com/Sprint_Training_the_Energy_Systems.htm
http://www.coacheseducation.com/sprints/sprints/index.html)

Then perform the following workout:

8 Rounds for time:

Sprint 100 meters
25 Squats

Post time to Comments.

CrossFit Makes Cops Fit

This is an article written with police officers in mind, but the benefits of CrossFit to all groups should be readily apparent. As has been said before regarding CrossFit, the needs of police officers, Olympic athletes, and the elderly differ in degree, not kind.

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Mar 1st, 2006

3/2/06 WOD

Karate Center – you’re going to love this one :-)

For time, complete all seven rounds of:
Push-up – Pull-up – Sit-up

40 – 10 – 10
30 – 10 – 20
20 – 10 – 30
10 – 10 – 40
20 – 10 – 30
30 – 10 – 20
40 – 10 – 10

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Feb 28th, 2006

3/1/06 WOD

At the Cascades:

Run loop
30 burpees
Run loop
25 burpees
Run loop
20 burpees
Run loop
15 burpees
Run loop

Post times

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Feb 28th, 2006

2/28/06 WOD

21-15-9

One arm snatch
Lunge jumps
Double jumps

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Feb 28th, 2006

2/27/06 WOD

As many rounds in 20 minutes:

5 squat thrusters
10 pull-ups
15 sit-ups

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Feb 26th, 2006

2/26/06 WOD

4 Rounds for time:

10 Bag tosses
150-ft Farmer’s walk
30 Box jumps
25 Double-unders

Use a heavy bag for the bag toss, alternating which shoulder you throw the bag over.

Substitute 100 single skips for 25 double-unders.

Post time and/or thoughts to Comments.

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Feb 23rd, 2006

2/23/06 WOD

3 Rounds for time:

30 one-arm db swings (15 ea side)
40 sit-ups
50 air squats
Run 1/4 mile (400m)

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