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.

Learn More

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.

Enroll Now!

Our Philosophy

We believe in putting our focus and resources into our coaching quality and our community.

Learn More

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 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
Read More
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.

Comments: Comments Off on 7/7/06 WOD
Read More
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
Read More
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.

Comments: Comments Off on 6/29/06 WOD
Read More
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

Comments: Comments Off on 6/28/06 WOD
Read More
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
Read More
Jun 26th, 2006

6/26/06 WOD

8 times up and down stairs
20 push-ups each time at the bottom

Post times.
Compare to 5/24/06


Valley CrossFit does Vomitus Maximus (4/12/06 workout) –

Comments: 2
Read More
Jun 23rd, 2006

6/23/06 WOD

5 Rounds for time:

25 Push-ups
15 Ring dips
15 Push-press @ 95 lbs



Sam caught on camera at the bottom of his squat. Get that back arched and those shoulders back!

Comments: 1
Read More
Jun 22nd, 2006

6/22/06 WOD

Post loads and times.

Chargers – 5 rounds
Buttercups – 3 rounds

10 db cleans
10 db squats
10 db snatches
10 overhead lunges
10 thrusters

Comments: 1
Read More