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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.

Oct 15th, 2006

The Superiority of the Kipping Pull-Up

Here we see Charles (white shorts) and Justin (red shorts) going head to head on yesterday’s WOD:

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

These are two relatively evenly matched athletes, but Charles has learned to strongly recruit his hip power. You can see Justin fall apart starting in round six as he tries to do it all with his upper body. There is a strong strong corollary in almost 100% of athletic activities: power is generated by a wave of contraction that starts at the core (hips) and radiates to the extremities.

Today’s Workout:

Tabata Squats

Jonathan: 16
Franklin: 14
Connie: 15
Ann: 11
Sharon: 19
Megan: 15 (to 6″ target)
Max: 17 (to 6″ target)
James: 19
Peter: 18

WOD #2 (done back to back with the above)
3 rounds
10 Kangies
10 Thrusters
10 Kb swings

Jonathan:4:44 75#/1.5P
Franklin: 5:03 20# db/ 35#
Connie: 5:16 12# db/ 25#
Ann:7:39 15# / .5P
Sharon: 4:25 20# db/1P
Candace:6:50 75#/45#
Megan: 4:51 25# db/25#
James: 3:18 35# db/ 45#
Peter: 5:03 30#/55#
Max: 5:43 92.5#/1.5P (absolutely brutal, I was in intense distress from the third rep and wanted badly to quit untill about halfway through)

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Oct 14th, 2006

F.U.E.L. Seminar at CrossFit Oakland Coming 10.22.2006

Oh yeah baby: CrossFit Oakland is featured on the top page of!


CrossFit Oakland will be offering our first annual seminar on using nutrition as fuel to drive athletic performance on Sunday October 22, 2006 from 10AM to 1PM for CrossFit Oakland athletes at CrossFit Oakland, 3300 Broadway, Oakland Ca. The cost will be $50.00 and an RSVP is required as we will be providing a meal for everyone who attends and need to know how many people we are cooking for. All affiliate athletes may attend for $50.00. CrossFit Affilates and Trainers may attend for $25.00. Non-athletes may attend at a cost of $75.00.

We will be offering information on changing body composition (both weight gain and loss) and the appropriate micronutrient and macronutrient ratios to facilitate increased athletic performance.

There will be no “diet” or faddish ideas discussed: we will provide you with sensible, balanced and scientifically sound concepts for lifetime fitness and health. However, as you might expect from CrossFit, there will be some ideas that fly in the face of conventional wisdom, and are light-years ahead of conventional thinking about food.

Some of the topics we will cover:

Strategies for healthy eating in the real world
Foraging in the urban jungle
How to eat “in the Zone”
Fat is not the enemy
The real deal on carbs
Real women eat real food
Top Fuel eating for serious athletes
Adult Beverages 101
Paleo/Zone (the ultimate fuel for athletes)
Hormonal effects of food
Disease prevention with food


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Oct 12th, 2006

Enough About Me, Let’s Talk About My Clothing…

Sorry folks, I did not get any other good videos or pics today, so it’s gonna have to be me doing 30 (not 35 as it says in video, I miscounted) double-unders. Plus I’m an only child, so you figure it out…

Building on the competition discussion from yesterday I compete against myself in double-unders (which I never heard of before CrossFit) and also against Mike M. who has 52 (I got it on video, but erased it, argh!). It’s good for both of us, because if I get 53 he is sure to figure out how to get 75, and so on…

Also I sure would like to equal this guy!

Check “The Bad Boys And Girls Of CrossFit Oakland” on the national site! We’re world famous. Scroll down to October 7th.

Also check out this utterly amazing display of strength, coordination, balance, and just plain skill!

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Oct 12th, 2006

New Men’s & Women’s Push-Jerk Records at CFO

Both the Men’s and Women’s Push-Jerk Records at CrossFit Oakland fell today. You will have to watch to video to find out who generated the most power.

Also on the table is the Bodyweight Push-Jerk record. So far Justin has it at 1x bodyweight (183), but a certain super-hero like CF’r can probably beat it…

Healthy competition is a hallmark of well-rounded athletes. If you can wrap your mind around the concept of being goal-oriented without attachment to results you will be most of the way there. You can compete in many sectors: against yourself, against others, against others in your age group, against the clock, against a fraction of a world record (for example can you get within 1.5x of the world record for the mile; about 5:50?), etc.

Competition is important because it shows us what is possible: before Roger Bannister broke the four-minute mile in 1946 it was thought to be “impossible”. Once he broke it the record only stood for 26 days! Admittedly there is a bit of hype in this example, but the logic is sound. There are many other examples of this type of athletic achievement being inspired by competition.

You can be notified when new videos are posted by subscribing at YouTube (assuming you have an account). There are lots of other good CrossFit, Oly, powerlifting videos, etc.

Interesting article on gender differences in competitive urge:

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Oct 10th, 2006

It’s Not all Hard Work at CFO…

Shira demonstrates remarkable upper body control, spatial and kinesthetic awareness.

This little sequence also shows something not so obvious. The bill of goods we as a society have been sold by the Big-Box Fitness Chains is woefully inadequate and heavily discriminatory towards women. Workouts consisting only of bodybuilder-style exercises and hampsterish treadmill work are not only boring and ineffective, but only work cardio/respiratory fitness and limit strength. These are the two areas of human performance where men have a clear advantage. However there are least eight other parameters where men and women are equally matched or women have a slight advantage: stamina, flexibility, power, speed, coordination, agility, balance and accuracy…(more to come later this am).

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Oct 9th, 2006

Some Days it All Comes Together! Today Was Not One Of Those Days…

Ugly day at CFO. Not one of us had good push-jerk. I failed at 175, even though I got 180 just a few days ago. Megan’s were more like dip-press (topped out at 95) and Carlo while he did get 145 overhead had a few spectacular crashes.

Lessons learned: Focus on form first, then weight. Don’t try to put 125 pounds down with your arms (use your legs). A six-pack is not an ergogenic aid. Roll the tape…

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Oct 8th, 2006

“Man Overboard” at CFO

Today (Saturday) we did the “Man Overboard” workout, with kudos to CrossFit NYC, who introduced this to us.

This is a circuit workout with as many stations as there are people. The person rowing serves as the “pace car” and everyone else continues the exercise they are doing untill the rower finishes and calls “man overboard”. Everyone then rotates exercises and continues without a break until everyone has rowed. After a one-minute break the cycle is repeated: in this case for 2 rounds.

Today the exercises were:

Row 250 Meters
Thrusters (Men 65#, Women 35#)
Pull-ups/Jumping Pull-ups
Box Jumps
Kettlebell Swings

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Oct 7th, 2006

“Slightly Naughty Girl”

Here is a scaled-down version of one of the Mothers of all Metabolic Workouts, “Nasty Girls“. (right side of page: last “WOD video”)

We call this “Slightly Naughty Girl” AKA “Sharon”.

3 rounds for time:
50 squats
7 kipping pull-ups
14 jumping ring dips
7 65# Hang Power Clean

Sharon’s time: 10:11, which is mighty speedy.

There is a six week Danzan-Ryu Jujitsu-Inspired Women’s Self-Defense class at Suigetsukan Dojo. Information at Girl Army. Classes start October 8th.

Strong Women Are Beautiful: excellent article on women’s body image by a teammate of our very own Candace Hamilton, center for the Berkeley All Blues Rugby Club. That’s her in the second photo from the left.

<rant>While I cannot fully advocate the ultra-high calorie and rather carb-heavy diet described in the above article, it is a hell of a lot better than the salad and low-fat cookie diet which has been foisted upon our nation’s women (“Snackwells” are the devil) by so-called “Women’s Magazines”. Real women need fat and protein in their diet and muscle on their bodies. We sometimes hear women say they don’t want to “have big muscles” or “get bigger”. Well we are not in the business of making you weak, and we refuse to buy into the idea that women should be weak! Perhaps you have some metabolically inert material you can remove so that you can gain muscle with no net displacement of body mass. Women need muscle mass to avoid osteoporosis, not to mention the fact that in the absence of quality muscle anyone, male or female, looks, well, weak. Is that really what you want? If so I suggest you avoid CrossFit, which will make you strong, and get a membership to a big-box, McDonald’s-ish chain gym and take some bouncy-ball arm curl and cable-leg spasm classes. You will be nice and weak even after years of it.</rant>

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Oct 6th, 2006

50-40-30-20-10 Double Unders & Sit-Ups from National WOD

Here are the first two rounds of today’s WOD from 50-40-30-20-10 double-unders (where the rope goes under twice for each jump) and sit-ups. I have a bit of trouble hitting my stride at the beginning, but at 2:45 you can see a good example of double-under technique, with (I think) 24 in a row. Total time was 7:29.

Little better example of Double-unders: 35 in a row:

The keys to double-unders (besides practice) are hand speed, not jumping too high and keeping upright.

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