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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.

Jul 20th, 2006

7/20/06 WOD

Working on balance and power:

3 rounds
10 opposite arm touchdowns
15 one-arm snatches to lunge
20 thrusters
Run 400m

Comments: 2
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Jul 13th, 2006

7/13/06 WOD

5 rounds:

Max # of push-ups + 10
Max # of pull-ups + 5
Max # of barbell presses (75 lbs) + 5
50 sit-ups

Perform the maximum # of repetitions that you can without stopping. Once you have stopped (i.e. can’t push off the ground for a push-up), rest 30 seconds and perform the additional # for that exercise. This is for all 5 rounds.

Post times and comments.


Sharon’s demonstrating a nice degree of shoulder flexibility. She’s almost to the CrossFit gold standard: hand touching hand.

Comments: 2
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Jul 12th, 2006

7/12/06 WOD

Technique Day

Today we focused on three specific movements for the entire hour:

Kipping Pull-Up
Rope Climb
Bench Press


Congratulations to Dawn on getting hir first pull-up! This was actually the last of several pull-ups she got today.

Unfortunately the lighting on the photo is poor (operator error!). I’ll just have to snap another one of her in action the next time she’s in.

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Jul 11th, 2006

7/11/06 WOD

Tabata Squats
50 Double-Unders (or 250 Single Skips)
25 Shoulder presses w/ dumbbells
25 Push presses w/ dumbbells
25 Thrusters w/ dumbbells
50 Sit-ups
15 Burpees

Burpees are with a push-up and a clap at the top of the jump.

Score is calculated by dividing the time it takes you to complete the circuit (the time for Tabata squats does not count) by your Tabata squat score. There’s no rest between the Tabata squats and the double-unders (in other words, the stopwatch for the circuit starts immediately after the Tabata squats are completed).


Jacque and Lisa resting…err…gathering strength at the bottom of their sit-ups.

Comments: 1
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Jul 7th, 2006

7/7/06 WOD

Deadlift and Barbell overhead press

2 sets x 5 reps (50% 1 RM)
1 set x 5 reps (60% 1 RM)
1 set x 4 reps (70% 1 RM)
1 set x 3 reps (80% 1 RM)
3 sets x 5 reps (90% 1 RM)

This is not done for time. Post loads.

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Jul 5th, 2006

7/5/06 WOD

Row 500m or Run 400m
21 barbell back squats (3/4 bw)
21 ring dips
21 barbell presses (1/2 bw)
Row 500m or Run 400m
15 barbell back squats (3/4 bw)
15 ring dips
15 barbell presses (1/2 bw)
Row 500m or Run 400m
9 barbell back squats (3/4 bw)
9 ring dips
9 barbell presses (1/2 bw)

Post times and comments

Comments: 2
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Jul 1st, 2006

6/29/06 WOD

“Vomitus Maximus”

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

Post times and comments.

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Jul 1st, 2006

6/28/06 WOD

Work on technique and max loads – not for time.

5 rounds:
5 front squats
5 overhead presses
5 deadlifts

round #6, find your 1 rep max for each.

Post loads

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Jun 27th, 2006

6/27/06 WOD

Chargers – 3 rounds
Buttercups – 2 rounds

For time:

20 burpees (jump only)
30 push-ups
40 sit-ups
50 squats
Run 1/4 mile

Post times

Comments: 5
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