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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 26th, 2006

Yoga For Crossfitters Trikonasana -Triangle Pose

As we all know by now, CrossFit focuses on all ten elements of optimal physical fitness, one of which is flexibility. In our rush to have ever-more intense workouts, we may skimp on flexiblity work. At CrossFit Oakland we have noticed most people come to us with hamstring, hip and shoulder flexibliity issues and we will be offering a few basic yoga exercises you can add to your routine. Five minutes a day should help your flexibility and improve your olympic lifting, as well as your general fitness.

Click here for the first article

Keith of CrossFit NYC is working on an excellent article called “An Argument For Yoga” which we hope to link to when it is done.

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Aug 26th, 2006

WOD 8.26.06

2 Rounds for time:
Rope Climb 3 ascents
21 1.5 pood Kettlebell Swings
21 Stiff Legged Deadlifts
21 Double-Unders

Sam 15:44
Max 19:22

Sub 21 Jumping pull-ups
1 pood Kettlebell swing
55 lb SLDL

Time: 13:05

Sub 9 kipping pull-ups
35 lb db swings
45 lb SLDL

Time: 13:14

Sub 21 .5 pood Sumo Dealift High-pull
.5 pood swings
20 lb dynamax SLDL
21 abmat sit-ups

Time: 16:34

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Aug 25th, 2006

Franklin Performs 95 lb Turkish Get-Up


Here is another Turkish Get-Up, this time with muy macho 95 lb barbell. The most impressive part was not captured on film: Franklin has enough upper body strength that instead of switching hands slowly at the top, he just throws it from one hand to the other. Yikes! Don’t try that at home kids.

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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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