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.

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.

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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)

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Jun 13th, 2006

6/13/06 WOD

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

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Jun 8th, 2006

6/8/06 WOD

Chargers – 5 rounds
Buttercups – 3 rounds

10 Overhead presses
10 Thrusters
50 Free squats
20 push-ups

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Jun 7th, 2006

6/7/06 WOD

Work up to max loads.

Deadlift and Front Squat
10-8-6-5-3-3

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Jun 6th, 2006

6/5/06 WOD

5 rounds, work on form and loads on last 2 rounds:

Overhead press – db squats – push press – sit ups – back extensions

10 10 10 20 20
8 8 8 20 20
6 6 6 20 20
5 5 5 20 20 – work on max loads
5 5 5 20 20 – work on max loads

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Jun 1st, 2006

6/1/06

Nic_Knees_Smaller.JPG
Nic_Strict_Smaller.JPG

Scalability

Although the photos above demonstrate two versions of the push-up (there are many more: one-armed push-ups, incline push-ups, decline push-ups, and handstand push-ups, to name just a few), the lesson to be gleaned from the photos is that nearly any exercise can be scaled to the abilities of the individual.

The same photo sequence could be applied to pull-ups, dips, or countless other movements we perform at CrossFit.

In the top photo, Nicole is demonstrating the knee push-up. This push-up is often referred to as the “girl” push-up, although it’s really for anyone who doesn’t yet have a legitimate, full-range push-up.

In the bottom photo, Nicole is in the middle of a strict push-up, where knees, hips, abdomen, chest, and nose all hit the ground in unison. At the top of the push-up, she’ll push through her shoulders (active shoulders) and come to full extension.

From the News

Here’s one piece of exercise equipment you won’t see at CrossFit Oakland:

http://news.yahoo.com/s/ap/20060530/ap_on_he_me/fitness_cordless_jump_rope

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May 25th, 2006

5/25/06 WOD

Today we devoted most of the hour to handstand work and kip swings.

At the end of the session, we did the following cool-down workout.

3 Rounds for time:

200 Skips of jump rope
50 Squats

Go hard and fast.

CFO_Nic_Sab_Jump.JPG

Nicole and Sabrina jumping rope.

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