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.

May 16th, 2006

5/16/06 WOD

Buttercups – 3 rounds for time
Chargers – 4 rounds for time

50 squats
40 sit-ups
30 push-ups
20 pull-ups

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Jacque and Sabrina getting close.

Sorry about the spots on the picture. Chalk dust on the lense :-)

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May 12th, 2006

5/12/06 WOD

Run 5k

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Carlo and Kerry. Winners of the first CrossFit Oakland Scavenger Hunt.

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May 10th, 2006

5/11/06 WOD

3 rounds:

10 thrusters
15 db squats
20 pull-ups (40 jumping)
25 push-ups (or 12 handstand push-ups)
30 sit-ups (or 12 knees to elbows)

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May 9th, 2006

5/10/06 WOD

5 rounds:

Can be done with dumbbells or barbell.

5 deadlifts
5 hanging cleans
5 push-presses
5 squats/overhead squats

Post loads. This workout is not done for time. Work on form and increasing your loads.

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May 9th, 2006

5/9/06 WOD

5 Rounds for time:

15 Box jumps, 24″ box
15 Thrusters, 35-lb dumbbells
21 Knees-to-elbows



Playing Around with Wall Ball

In the top photo, we see Mike losing his arch and leaning too far forward (notice how his elbows are touching his knees) at the bottom position of his wall ball toss. Although it’s a technique flaw, to be sure, and should be corrected on those grounds alone, the real crime in losing the arch and leaning forward is that it leads to a loss in efficiency which ultimately leads to a loss in power.

If your body has to re-route itself from the bottom of the squat (to get itself into a proper throwing position), energy is taken that could’ve been applied to extending the hips vertically and creating a powerful, upward throw of the ball.

To correct the tendency to lean forward in wall ball, strive to keep the weight back on your heels and focus on squatting down and back.

In the bottom photo, Sam is in much better shape, technique-wise. He’s in a nice upright position, arch intact, and is ready to explode upward with a nice powerful throw.

If I were going to nitpick Sam’s technique, I’d suggest that he hold his elbows a tad higher and that he get his knees a little more in line with his toes (not actually behind the line of his toes, just a bit closer). Both of those changes would allow for an even more forceful, vertical extension. But all in all, he’s looking good.

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May 4th, 2006

5/3/06 WOD

3 rounds for time:

20 db cleans
20 push-presses
20 one-arm db snatches
Run loop

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May 1st, 2006

5/2/06 WOD

“The Filthy Fifty”

For time:
50 Thrusters
50 Walking Lunges (1/4 bw on shoulders)
50 Sit-ups
50 Two-arm dumbbell swings, 1/4 bw
50 Back extensions/Locusts (squeeze shoulder blades at top)
50 Jumping pull-ups (25 regular pull-ups)
50 Burpees (jump, no push-up)

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May 1st, 2006

5/1/06 WOD

Run 1/4 mile 4 times, 1 minute rest between each. Post fastest time.
Run 1/2 mile 2 times, 1 minute rest between each. Post fastest.
Run 1 mile. Post time.

Compare to 1/30/06

Oakland boot camp

Thank you to Chi Running for the above series of photos – www.chirunning.com. Notice the lean from the first frame to the last. Imagine a bungee cord attached to the belly button. You’re not leaning over and cracking at the hips. If you were to look down, the nose is supposed to be in front of the toes. Let gravity be your friend :-)

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Apr 27th, 2006

4/28/06 WOD

Lake Run or 5k

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For those that are starting the kipping pull-ups, here are some tips. Take a look at the bottom photo and the various stages. Dave is in the push-away phase similar to frame #2. Notice the angles are almost identical. This allows the individual to gain additional momentum forward which then enables the pull-uper to snap back and up into another pull-up.

Sabrina is just learning the kipping pull-up. On her way down, she is too straight. She has not pushed away from the bar at the top which means she will not generate the momentum.

Looking at the bottom frame, the phases are:
1. Pull-up
2. Push-away
3. Swing down
4. Swing forward, arms go back (Anybody recognize this position? How about the overhead squat with the bar? We do that not only for the squat but to create range of motion for the kipping pull-up).
5. Swing feet forward and lift.
6. Pull-up

We do the kipping pull-up because it is significantly more dynamic than a static pull-up. Just look at the range of motion the body and body parts go through during the movement. Compare this to the strict up-and-down movement of a regular pull-up and you’ll readily see the benefits of the kipping pull-up.

If anybody ever tells you it’s a “cheater” pull-up, have him do a few properly. You’ll have a convert :-)

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